May 20 - CrossFit Estero

Food: A quick paleo meal on the go can always be a salad with lots of protein.  Go with chicken and oil/vinegar dressing.

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

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice


Deadlift Or makeup lift– Lift Percentages are: 65% x 5, 75% x 5, 85% x Max Reps.  Write percentages before class!

Choose Accessory Exercise and perform 3 sets of 10: GHD Sit-up, Back extension, Weight good morning, Pistol, Onearm push-up


Find 1 rep max in a lift you haven't set a 1 rep in awhile.



21-15-9 reps of:

Thruster #95/65


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