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:

Coach's Choice

Strength:

Find a 1 rep in Deadlift, Bench, or Back squat

Skill:

Headstands/Frog stand work

Conditioning:

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.

Post time to comments

"If you don't do what's best for your body, you're the one who comes up on the short end   ."

-Julius Erving

Add us on Facebook: The Training Box

Follow us on Twitter: TrainingBoxGym