May 17 - CrossFit Estero

Food: Chicken Marsalla and side chopped sweet potatoes.  Want a tip for chicken beast?  If you are grilling or pan frying a chicken breast I HIGHLY recommend using a meat mallet (flat side) and pounding to 1/4 inch thin each breast.  Don't pound too hard but work evenly and consistently until meat is uniform in shape.  Makes excellent tender and juicy chicken and cooks in half the time as well!  Watch the cooking times because it will cook through much faster when thin.

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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

Back Squat OR Shoulder/Bench – Lift Percentages are: 65% x 5, 75% x 5, 85% x Max Reps.  Write percentages before class!

Choose Accessory Exercise for respective lift: Pistol, Clapping Push-up, HandStand Push-up = 3 sets of 10 reps


Pick a skill

Conditioning: ~25 minutes

Amrap in 12 minutes of:

50m Sprint

10 Kipping Pullups

10 Toes-through-rings *Females Sub knee-to-elbow

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