March 12 - CrossFit Estero
Food: Oven roasted chicken parts over a reduction sauce. Side of goat cheese rolled grapes with pistachio crumbs
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Couch Strecth - Coaches choice DROM
Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.
21-15-9 reps of:
Dumbbell Thruster @ #40/#30
Burpee Box Jump
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 12 min to establish 1RM Sumo Deadlift
Skill: 6x Burpee 10yd Sprints
WOD: 7 Rounds For Time: 3 Deadlifts (Pro: 275/185, Collegiate: 225/135, Am: 185/115), 11 Ring Dips, 11 Double Unders
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