August 10 - CrossFit Estero
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:
Back Squat – Build to 70% and perform 9 sets of 4
Choose a skill
For Total Reps:
4 minutes Handstand push-ups or static holds - 5 sec hold ladies/10 sec hold males = 1 rep. FUll HSPU = 2 reps 4 minutes Box Jumps 2 minutes Pull-ups 1 minute Push-ups
1 Minute Burpee
*Coach's note: Keep a running count for total score.
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"The harder you work the harder it is to surrender."
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