October 12 - CrossFit Estero

Food: Salmon dip on top of cucumber slices drizzled with 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

Strength:

Muscle-ups - Transitions, Pulls to chest, ring dip, Static support/lower dip holds

Conditioning:

5k Run test

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"If you don't invest very much, then defeatĀ  doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

CrossFit EsteroJosh Gibson