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.
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
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:
10 Kipping Pullups
10 Toes-through-rings *Females Sub knee-to-elbow
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