Jan 29 - CrossFit Estero
Elite members WOD:
Back Squat 5 sets of 5 at a medium weight. Rest 2 minutes between sets. Do not go to failure.
Back Squat - Same as above
Weighted Lunges - Work to heavy sets of 3 reps per leg - Work on perfect form and solid reps
Muscle Up - Work on low set of rings on strict form
Advanced: Free hang strict muscle ups. Work to a set of 3 strict full hang muscle up reps. NO KIP or SWING
Set timer for 25 minutes and complete as many reps as possible:
Handstand Push up
Skin the cat
Rope climb = 3 points, NO leg rope climb = 6 points
*Score is total reps. Keep a running tally
Finish with a few 50m sprints. Rest adequate in between
a few 50m sled drags there and back
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If anyone finds any in stock please let me know!