May 3 - CrossFit Estero

Food: Fresh basil, sliced tomato, all natural mozarella, olive oil, salt/pepper.  Easy and yummy.

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IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:

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

Squat Clean - Build to 80% and perform sets of 2 until failure OR Bench/Shoulder Press if you didn't come Monday.

Skill: 8 Minutes

Muscle Up - False grip pullups, jump to dip, kipping dip, assisted MU, no FG muscle up, Work on all things Muscle up

CFG Advanced: Complete 2 MAX rep sets of MU

Conditioning: ~20 minutes

 3 Rounds for time of:

400m Farmer Walk #40/#25

15 GHD Situp

15 Burpee Box Jump

CFG Advanced: Heavy Farmer, grab a heavier set of dumbbells + 30 GHD situps per round

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Josh Gibson

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