January 4 - CrossFit Estero

Food: Roasted carrots with thyme and garlic and a juicy pan seared grass-fed ribeye

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:

Burgener Warmup

Strength/Skill:

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

Conditioning:

3 Rounds of:

10 Thruster @ 135/95

Run 400m

20 Pull-up

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Strength: 3x Bench Press every 30 sec for 4 min @ 65% 1RM, 3x5 DB Bench Press with 1 min rest between sets Skill: 4x 20 yd Back Pedal to 20 yd Sprint (game play turning transition) 1:3 W:R WOD: 3 Rounds For Time: 1 min Max Effort (ME) Cleans Vet: 135/95, RX: 95/65, 30 Sec Rest, 1 min ME Anyway Overhead Vet: 135/95, RX: 95/65, 30 Sec Rest,  1 min ME Pullups Vet: C2B, RX: Chin to Bar, 30 Sec Rest

"Good luck is the result of hard work and preparation."

-Unknown

Josh Gibson

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