January 27 - CrossFit Estero

Food: Grass-fed burger with some burger ingredients and a lettuce wrap

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:

"Keg drill" with foam rollers/med balls and kettlebells - Coaches choice DROM

Strength/Skill:

Push jerk PVC practice, 5 minutes, then 5 sets x 3 reps, push jerk. Go as heavy as form allows

Conditioning:

5x 40m prowler pushes per person.

Rest as needed; complete 1 rope climb in between each push

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"Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing, it's when you've had everything to do and you've done it."

-Margaret Thatcher