December 6 - CrossFit Estero

Food: Chicken thighs and a basic reduction sauce - Recipe Link - Recipe minus the flour

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/Skill:

Muscle up transitions, strict pullups, rows to chest/ring dips/ Ring support holds and negatives. Strict turn out in support holds

Conditioning:

3 Rounds, 30 minute cap of:

250m Sprint

250m Single arm farmer walk 53/35

25 sumo DL KB hi-pulls 

Post time to comments

"Adversity causes some men to break; others to break records."

-William Arthur Ward

Josh Gibson

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