Feb 18 - CrossFit Estero
News: Paleo Challenge DAY 4. Still taking sign-ups. Get those sign ups in people!!!!! SIGN UPS CLOSE Tomorrow!
Elite members WOD:
Class vote on strength
Same as above
add 2 accessory movements to chosen strength
Support hold: Top dip position on set of rings. GO for 3 max holds
Advanced: L-Sit hold on rings 3 sets
"Fight Gone Bad!"
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Advanced: Above WOD then rest 5 minutes before:
5 heavy 50m farmer walks. Rest 2 minutes between each rep
Static stretching on mat - HIPS, Groin, Quads/Glutes