January 3 - CrossFit Estero

Food: Chicken Marsala homemade.Recipe - Recipe minus 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:

Lacrosse ball into Hip and Glutes, 4 minutes per leg

Strength/Skill:

"Deadlift: 3 w/u sets (5@40%, 5@50%, 3@60%) Working sets: 5@65%, 5@75%, max reps (at least 5) @ 85%"

Conditioning:

12 Minute AMRAP

5 Power Clean @ 155/115

10 Burpee -Knee to Elbows 

Post time to comments

Strength: 8 MIN EMOM 2x Box Squats Skill: 4x 20yd band sprints WOD: For Time: 40 yd Sprint, 20 Lateral KBS Vet: 75/55, RX: 55/35, 20 T2R, 500 m ROW, 20 Lateral KBS Vet: 75/55, RX: 55/35, 20 T2R, 30 Sec Rest, 3x 40 yd Sprints with 30 Sec between each sprint

"Your body hears everything your mind says."

-Naomi Judd

Josh Gibson

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