August 1 - CrossFit Estero

Food: Cauliflower rich, sauteed summer squash, coconut milk strawberry soup.  Garlic butter shrimp

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice

Strength:

PR - Set a PR on 1 lift

Skill:

Choose a skill

Conditioning:

For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 200 yards

*Coach's note: Female weight for DL is 185.  Scale as necessary. If cannot perform muscle ups complete 3dips/3 pullups per muscle up.  

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"Try and fail is the manner of losers; try and learn is the way of the strong. "

-Unknown

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States