October 18 - CrossFit Estero
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:
Front Squat 3x5 Warmup/3x5 working
"Buy in" 1 mile run for time
5 rounds of:
20x Kettlebell Swings 53/35
20x Toes to bar
"Cash-out" 50 Double unders
Clock runs entire time but try to PR on the mile run!
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"To give any less than your best is to sacrifice a gift."