September 28 - CrossFit Estero

Food: White fish and a lemon burre blanc butter sauce.

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


Overhead Squats with PVC, 5-8 sets of 5. Add weight each set


5 Rounds for time of:

400m Run

50x PVC Overhead Squat

15 Pull-ups

20 Kettlebell Swings 70/53

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"Enthusiasm is everything. It must be taut and vibrating like a guitar string."


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