200331 - Recipe Tuesday - Cauliflower Spanish Rice

ONLINE INTERACTIVE CROSSFIT CLASSES
(Click the link below at the time of class to join in the fun!)

7AM - https://zoom.us/j/890095069

9AM - https://zoom.us/j/428850569?pwd=citXeFpkaUp5b0RNaVNOVFJYNWVQUT09

12PM (noon) - https://zoom.us/j/929097187

5:30PM - https://zoom.us/j/206483980

DEMO VIDEO will be loaded at 10AM! :)

INGREDIENTS
- 2 Bags of Steamable Cauliflower Rice
- 1 Can of Rotel
- 1 Little Can of Tomato Paste
- Southwest Seasoning (or something similar)
- Cooking Oil or Butter

DIRECTIONS
1) Steam cauliflower per instructions on bag but stop 1 minute early!
2) Heat 1 Tbsp. of cooking oil or butter into sauce pan then add cauliflower
3) Stir and coat evenly
4) Add Tomato Paste, Rotel, and 1 Tbsp. of seasoning (and maybe a pinch of salt)
5) Heat for 3 minutes, stirring frequently
6) ENJOY next to a giant plate of tacos or enchiladas!

QOTD - Goals for April?

WARM UP - “Scavenger Hunt Game”
As fast as you can bring the following items into the room with you and place it in a pile:
Chair
Pencil/Pen
Jacket
Pillow
Book
Shoes
Charger
Spoon/Fork/Eating Utensil
NOW RETURN THEM TO THEIR HOME AS FAST AS YOU CAN!

Then 3 Rounds…
6 Overhead Tick Tocks
6 Plank Jacks
6 Elevator Planks

MOBILIZE - Frog Stretch
Weighted Laying Frog Stretch

STRENGTH - Floor Press
14, 12, 10, 8
( 1/2 rep from bottom, then full rep = 1 )

COACH PREP - Review each movement!
Perform 4 on each side of each to practice!

WOD - Tabata
(:20 work and :10 rest x 8)
Perform one side for the :20 then switch sides for next :20
Bicep Curls
Donkey Kicks
Tricep Kick Backs
Fire Hydrants
SCORE = Total # of lowest reps in a round added together!