October 18 - CrossFit Estero

Food: Tomato mozzarella and argula/spinach blend

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


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."

-Steve Prefontaine