May 6 - CrossFit Estero

Food: Chiptole at Mercato in naples.  Next to wholefoods.  Salad bowl NO beans or rice. Veggies and Tripple meat. Side guac and cup of water.  Healthiest deal in town for price and convenience. Hands down best.

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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

Sumo Deadlift - Build up to heavy sets of 3. Perform sets until failure

Strength Skill:

3 sets of 10 Back Extensions

Find a new 1 rep box jump

CFG Advanced: Wear a vest on Back extensions or dumbbell behind head

Conditioning: ~20 minutes

5 Rounds for time of:

50m Sprint 90%

5 Muscle Up  *Ladies RX = 15 Kip/15 Ring Dip

10 Toes through rings  

10 Kettlebell Snatch #50/#30 *NO DROPPING KETTLEBELL

*Males RX only if complete RX reps/form

CFG Advanced: 50 Pistols Post WOD *Complete in any order any leg, 50 total

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Josh Gibson

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