January 5 - CrossFit Estero
Food: Start roasting vegetables. Google roasted vegetable recipe or how to roast vegetables. It will transform your cooking.
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:
2 rounds: 10 lunges, 10 squats, 10 pushups, 10 hollow rock holds, 10 arm circles
Kipping Pull-up Practice
6x 400m Sprint - Rest between
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Strength: 8 min EMOM 3x Power Cleans @ 60 1RM
Skill: 4x Coverage Route (10 yd back pedal -5 yd lateral shuffle - 20yd sprint
WOD: 7 10-9-8-7-6-5-4-3-2-1 reps for time of: Snatch (Vet:139/95 RX: 95/65) Burpee Box Jump, THEN 50 Split Jumps
"Success must be felt within before it can be seen on the outside."