Friday - July 6 - CrossFit Estero


Lightly dress your greens with your dressing by hand by slowly tossing in bowl.  Carefully plate finished greens onto plate

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 5x2 Split Jerk @ 80%, 3x2 Behind the Neck Push Press (Heavy)

Skill: 5 min establish best Unbroken set of Muscle ups

Conditioning: For Total Reps: 5 min ME Thrusters (100/65), 4 min ME T2B/R, 3 min ME Double Unders (no single skip ratio, do Double Under attempts for scale), 2 min ME OHS (100/65), 1 min ME Muscle Ups

Basic WOD

Skill: Kip Swing practice: 3 sets of 10 swings

Skill 2: Box Jumps: 3 sets of 5 jumps

Conditioning: Jumping Cindy: As many rounds as possible in 15 minutes of: 5 Jumping Pull-ups, 10 push-ups, 15 air squats

CrossFit Football WOD

Strength: REST DAY



"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."

-William Durant