May 12 - CrossFit Estero

Food: Grass-fed tri tip makes a tasty roast beef.  Very easy to make.  Thin slice and eat cold.  

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

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

Deadlift - Pick one you haven't done this week. Squat first always- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps


Box Jumps for height

Conditioning: ~20 minutes


Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up *Female max rep push-up

Post number of handstand push-ups completed for each round to comments.

CFG Advanced: Mobility work and stretching post WOD

Post time to comments

Top of squat is always chest and face up with full extension of the hips