Monday - July 9 - CrossFit Estero

Homemade gluten free pizza.  Fresh mozzarella, tomatoes, olive oil, sea salt, and red pepper flakes.

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

Elite WOD

Strength: 6x2 Hang Snatch @ 90%, 6x1 Snatch Balance (Heavy) Done as Superset

Skill: 5 min Wall Walk work

Conditioning: 8 min EMOM: 8 Burpees, then ME Abmatt Situps until the next minute. *Your score is the Max ammount of Situps.

Basic WOD

Skill: Back Squat

Skill 2: Handstand Holds

Conditioning: 4 rounds: 25 Air Squats, 5 Burpees, 5 Broad Jumps, 25 Situps 

CrossFit Football WOD

Strength: 4x2 Squat Clean/Split Jerk @90%, 2x2 Power Position Cleans @ 80%

Skill: 4x 3 Pro Agility Shuttle

Conditioning: 3 Rounds For Time: 50m-100m-50m Suicide Drill, 8 Thruster (135/80), 20 Lateral Jumps, 30 sec rest

"The longer you stay in one place, the greater your chance of disillusionment."

-Art Spander