June 9 - CrossFit Estero
Food: Side sweet potatoes cooked in a cast iron pan with salt/pepper and kerry gold butter. Boil them first for 8ish minutes then finish in pan. Chicken marsalla sauce over a 1/4 inch pounded chicken breast. I will never cook a chicken breast at full thickness again! Pound it to 1/4. It will change your chicken meals forever!
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:
Find a 1 rep in Deadlift, Bench, or Back squat
Headstands/Frog stand work
AMRAP in 14 minutes of:
20 One Arm kettlebell Swing *choose med-heavy weight
1 Rope climb
1 50m Farmer walk *choose heavy weight
*Coach's note: try something you suck at. Mary, or Nicole for example.
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