June 21 - CrossFit Estero

  Food: Pan fried scallops in a red pepper puree.  A high quality blender is a must in the kitchen.

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


Back Squat 5 sets of 5 @ 85%. Rest 2 minutes between sets. Do not go to failure.

One Leg Step-ups - use dumbbells or kettlebells.  3 sets of 10 per leg


One Arm Handstand hold - Work on each arm


21--15-12- and 9 rep rounds of: 95 pound Floor Windshield Wiper - Ground-left-ground-right is 1 rep 95 pound Hang power clean 95 pound Push jerk

Females *65

*Coach's note:Wiper is left to ground to right for 1 rep.  Make sure to jump the weight and use the hips on the jerk

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"One way to keep momentum going is to have constantly greater goals. "

-Michael Korda

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