November 4 - CrossFit Estero

Food: Chicken breast, sweet potatoes, asparagus and cauliflower roasted

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


Back Squat - 5 sets of 3 HEAVY


10 rounds of:

5 Burpees

50m sprint

Rest is 50m walk - no longer than 60 sec

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"It’s not the size of the dog in the fight, but the size of the fight in the dog."

-Archie Griffen