May 4 - CrossFit Estero

Food: Good products here: Organic valley pasture butter, Kerry gold butter, Ghee, Goat butter (mix it up)

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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

Narrow Grip Incline Bench Press - Build to 80% and perform sets of 3

Strength Skill:

Ring Flys - 3 sets of 8

One Arm Push up - 5 sets of 2 PER ARM

CFG Advanced: Do more reps

Conditioning: ~20 minutes

As many reps in 10 minutes of:

Power Snatch 

Weight classes:

Male: 135/115/95

Female: 95/75/65

CFG Advanced: Run 1 mile post WOD

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