March 14 - CrossFit Estero

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

Food: Homemade apple sauce, white potato hash pancake, grass-fed fillet, finished with a pan-reduction sauce

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:

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

Conditioning:

For Time:

400m Run

400m Run backwards

400m Medball carry 20/16

400m Bumper plate carry #45/#25

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Band Back Squat: 6x2 @ 65%; Front Squat: 3x5@70%1RM

Skill: 2x 50yd Sprint

WOD: 9-6-3,1-2-3,9-6-3 For Time: Anyway Over-head (Pro:185/145, Collegiate: 155/115, AM: 135/95), Ladder Drill, HSPU