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:

Coach's Choice


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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