March 28 - CrossFit Estero
Food: Buffalo mozzarella and pine nuts over some baby romaine mix tossed in pomegranate balsamic dressing (homemade)
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:
Overhead Squats 8 sets of 2. Go for 2.5# increases every set. Set 1 of 8 should still be a working set. Heavy with control.
30-20-10 reps of:
Thruster 95/65 *males that weigh #175 or more do #115
Knees to elbows or Toes to bar
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: Band Back Squat: 6x2 @ 75%; Front Squat: 3x5@75%1RM
Skill: 3x 25yd Back Pedal
WOD: For Time: 50 Wall Ball (20/16), 30 Anyway Overhead (135/95), 40 Pushups
"If you aren't going all the way, why go at all?."