March 12 - CrossFit Estero

1. Follow this link to sign up for classes: CLICK HERE

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

Strength/Skill:

Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.

Conditioning:

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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