CrossFit Estero - May 16

Food: Man made-homemade caesar salad.  Homemade caesar dressing. Half pound of chopped chicken topping

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

Back Squat - Lift Percentages are: 65% x 5, 75% x 5, 85% x Max Reps.  Write percentages before class! 


10 Pistols Per leg.  

L-Sit hold 3x attempts Max time

Conditioning: ~25 minutes

6 Rounds for time of:

6 Power Snatch or Anyway overhead

6 Floor Press

6 Floor Wiper 

Weight classes - Male: 95/115/135 Female 65/75/95

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Hips high for top of pushup

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