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
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:
21x Kettlebell Swings #52/35
12 Handstand Push-up
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Happy Birthday to me!