August 17 - CrossFit Estero

Food: Mozarella and strawberry salad.

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice


8x 100% effort Sprints. Rest 30 seconds to 1 minute between


Choose a skill


10 Rounds for time of:

4 Turkish Get-up

10 Kettlebell Swings

*Pick a weight. Male RX = 50, Female = 25

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-Lance Armstrong

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