June 28 - CrossFit Estero

Food: Kerry gold cheese fondue...a fun treat on occasion.

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:

Front Squat - Build to 65% of back squat 1rm and perform sets of 5 until you are near failure

Skill:

Inverted hang on rings - work on perfect form and lowering into skin the cat and pulling back to hang

Conditioning:

5 Rounds for time of:

8 Dumbbell Snatch #50/#35 *No dropping weight

2 rope climbs

500m Run

8 Squat jumps to tennis ball

*Coach's note: Dumbbell snatch must alternate arms but no dropping weight. change grip with weight on ground.

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"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful. "

-Mark Victor Hansen

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Josh Gibson

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