May 12 - CrossFit Estero

Food: Grass-fed tri tip makes a tasty roast beef.  Very easy to make.  Thin slice and eat cold.  

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1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

Deadlift - Pick one you haven't done this week. Squat first always- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps


Box Jumps for height

Conditioning: ~20 minutes


Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up *Female max rep push-up

Post number of handstand push-ups completed for each round to comments.

CFG Advanced: Mobility work and stretching post WOD

Post time to comments

Top of squat is always chest and face up with full extension of the hips

Josh Gibson

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