October 28 - CrossFit Estero

Food: spice rubbed sweet potato fries in the oven. Amazing.

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/Skill:

Squat Snatch 3 heavy sets of 3

Conditioning:

As many rounds as possible in 20 minute cap of: Score is weight used and round finished on.

Pick 1 kettlebell and stick with it for entire wod

Round 1:

80x Goblet Squat

40x Kettlebell Swing

20x Pullup

Round 2:

40x Goblet Squat

20x Kettlebell Swing

10x Pullup

Round 3:

20x Goblet Squat

10x Kettlebell Swing

5x Pullup

Round 4:

40x Goblet Squat

20x Kettlebell Swing

10x Pullup

Round 5:

80x Goblet Squat

40x Kettlebell Swing

20x Pullup

CAPĀ 

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"To succeed...You need to find something to hold on to, something to motivate you, something to inspire you."

-Tony Dorsett

Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States