September 19 - CrossFit Estero

Food: Organic Creme Burlee cooling.

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:

Squat 3x5 Warmup, 3x5 Working sets

Conditioning:

"Mr. Joshua"

Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250/185 pound Deadlift, 15 reps

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"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."

-Johann Wolfgang von Goethe

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