October 7 - CrossFit Estero

Food: Quick 10 minute breakfast.  5 egg omelet, a few frozen all natural pork products, organic corn/pea mix

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


Back Squat: 3 Warmup sets, 3 working sets


2 Round:

50m Lunge

Dot Drill; 4 times each pattern OR 20m Handstand walk

10x Front Squats 135/95 *clean weight from ground

After WOD rest a couple minutes and then complete 

10 Turkish Getups per arm.  Increase weight each rep

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