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:
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:
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