May 18 - CrossFit Estero

Food: chipotle 4x meat, no beans or rice, sour cream, heaping pile of guac on top!  I can't get enough of this place.  Quality ingredients. Convenient. AND best of ALL...Super Tasty!  

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

Bench or Shoulder Press – Lift Percentages are: 65% x 5, 75% x 5, 85% x Max Reps.  Write percentages before class!

Choose Accessory Exercise for respective lift: One Arm Push-up, Band assist HSPU = 3 sets of 10 reps


Group Skill - grab an Empty bar.  Work through full Clean/jerk and snatch progressions. A few reps of each single step of the lifts.

Conditioning: ~25 minutes

3 Rounds for time of:

Run 400m

21x Kettlebell Swings #52/35

12 Handstand Push-up

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Happy Birthday to me!