June 22 - CrossFit Estero
Food: A meat grinder + some grass-fed beef = Best homemade burgers EVER! 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:
Bench Press - 5 sets of 5 @ 85%. Rest 2 minutes between sets. Do not go to failure.
Work towards a strict muscle up. Or a kip if you don;t have kips yet
For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps *1 pood female 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps *25# female 800 meter Run 50 Back extensions
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