October 4 - CrossFit Estero

Food: Grass-fed burgers with some organic toppings

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

Skill:

Pistols, Roll to Pistls. 30-40 reps per leg Target

Conditioning:

"Prowler AMRAP"

20x Push-over Push up

20x Box Jumps

20x GHD Situps

Rotate on Prowler 1 person per 50m.

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