December 17 - CrossFit Estero

Food: Pan seared snapper in a burre blanc butter sauce, side diced fruit - Recipe Link

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:

Coach's Choice


Overhead Squats: 5 sets of 5 reps


5 rounds, 30 minute cap of:

20 Front Squats @ 135/95

60ft handstand walk

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"Some people want it to happen, some wish it would happen, others make it happen."

-Michael Jordan