November 15 - CrossFit Estero

Food: Local fresh tomatoes, mozzarella, balsamic and olive oil

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


Rope Climbs and Double Unders


4 Rounds, 1 minute stations, as many reps as possible:

Rope Climb

Rower (calories)


Deadlift *225/135

Rest 1 minute 

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