Jan 29 - CrossFit Estero

Learn to cook eggs and bacon.

Elite members WOD:

Strength:

Back Squat 5 sets of 5 at a medium weight.  Rest 2 minutes between sets. Do not go to failure.

Advanced:

Back Squat - Same as above

Weighted Lunges - Work to heavy sets of 3 reps per leg - Work on perfect form and solid reps

Skill:

Muscle Up - Work on low set of rings on strict form

Advanced: Free hang strict muscle ups.  Work to a set of 3 strict full hang muscle up reps. NO KIP or SWING

Conditioning:

Set timer for 25 minutes and complete as many reps as possible:

Handstand Push up

Ring Pullup

Ring Dips

Skin the cat

Rope climb = 3 points,  NO leg rope climb = 6 points

*Score is total reps. Keep a running tally

Advanced:

Finish with a few 50m sprints.  Rest adequate in between

Cooldown:

a few 50m sled drags there and back

Post time to comments

If anyone finds any in stock please let me know!

Josh Gibson

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