January 26 - CrossFit Estero

Food: Twice baked Sweet potatoes and bacon, Chicken Thighs pan fried with a reduction sauce     

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:

Squat hold, 3 min - Coaches choice DROM

Strength/Skill:

Turkish Get ups, 3x5 each arm. Start light, try to increase weight each set

Conditioning:

5 Rounds 60 double unders 20 lunges with 2 KB's in rack position, 53/35

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 10 min EMOM 3x Split Snatch @ 60%

Skill: 4x 20 yd Band Sprints

WOD: For Time: 100 Split Jumps, 100 Ring Rows, 6x 25yd Sled Drag (180/90)

"Enjoying success requires the ability to adapt. Only by being open to change will you have a true opportunity to get the most from your talent."

-Nolan Ryan