November 17 - CrossFit Estero

Food: Buffalo mozzarella and pine nuts over some baby romaine mix tossed in pomegranate balsamic dressing (homemade)

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

Skill:

Overhead Squats 5 sets of 3 reps

Conditioning:

30-20-10 reps of:

Thruster 95/65 *males that weigh #175 or more do #115

Ring Dips

Knees to elbows

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"If you aren't going all the way, why go at all?."

-Joe Namath