June 16 - CrossFit Estero

Food: Some leftover roast beef with a brown reductin sauce and some sliced tomatoes.  Quick, tasty, and ALL PALEO!

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:

Strict Shoulder Press - Build to medium weight - 60% and perform sets of 3

Quickly super set with 3 handstand push ups. Rest after Handstands

Skill:

Back/Front lever tuck holds - go for 20-30 second holds each

Conditioning:

21-15-9 reps of:

Dumbbbell Burpee *Dumbbells finish overhead and back to ground for each rep

Stiff Leg Dumbbell Deadlift *slight bend of knees is acceptable

Dumbbell Floor Wiper *Left, down, right= 1 rep *Weight locked out

Weight classes

Male 50/40/30

Female 30/20/10

*Coach's note: Be smart about your weight choice. NO SCALING once you decide!

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"Success is about having, excellence is about being. Success is about having money and fame, but excellence is being the best you can be. "

-Mike Ditka

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