July 26 - CrossFit Estero

Food: Grass-fed burgers topped with some mozarella medallions, onions and a pan sauce.  Cooked medium rare.

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:

Coach's Choice

Strength:

Bench Press - Build to heaviest set of 5 and perform sets of 5 until failure

Skill:

Walking Handstands and no-wall Holds

Conditioning:

5 Rounds of:

5 Minute per round to complete the following in ANY ORDER, Post times for each round.  Rest until 5 minutes completes and start next round.

25 GHD Sit-ups

2x Power Clean and Jerk @ 90% or more

Row 500m

Rest until 5 minutes is up and start next round

*Coach's note: If you are increasing C/J weight post the number done next to your time for each round.

Post time to comments

"The less tension and effort, the faster and more powerful you will be. "

- Bruce Lee

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