January 14 - CrossFit Estero

Food: Some high quality blue cheese and thin sliced Italian hams

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:

Calf stretch, 2 min per side to prep for box jumps + DROM Warm-up PVC

Strength/Skill:

Gymnasics skills:

L-sits - Accumulate 2 min total

Ring hold - Accumulate 2 min total at top of dip position

Hollow rocks - AMRAP in 3 minutes

Conditioning:

5 Rounds:

Rope climb x 2 Box Jump, 30/26 x 15 --Every 3 min, stop and do 15 pushups

"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."

-Johann Wolfgang von Goethe