January 18 - CrossFit Estero

Food: Diced flank, roasted carrots, and baked white potato fries

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:

Couch Strecth - Coaches choice DROM

Strength/Skill:

Pistols:

3x(5 roll to squat + 5 pistols each side) Advanced: Weighted Pistols + Pistol jumps

Conditioning:

2 Rounds for time: Run 800m Rope Climb x 4

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 3 Bench Presses every 30 sec for 4 min @ 75% 1RM, 3x5 Chain/Band Pushups

Skill: 4x 20 yd Sprint to Diagonal Cut (>) 1:3 W:R

WOD: 150 Split Jumps *Resting in any position other than the lunge position earns immediate 40 yd Sprint

"Good listeners, like precious gems, are to be treasured."

-Walter Anderson

Josh Gibson

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