June 13 - CrossFit Estero

Food: Fresh springmix salad with sliced strawberries, some fresh mozrealla and a shredded slow cooked beef stew.  Olive oil/vinegar dressing.  Remember to lightly seasons your salads.  

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


Rack Pulls - Build to heavy set of 3 and perform sets of 3 until failure.  Set pins in rack just below knee cap.  Static hold the lock out at top on 3rd rep


1 Prowler Push, 2 sled drags *medium pace


For Time:

100 Burpee Pull-ups

*Coach's note: try something you suck at. Mary, or Nicole for example.

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