September 3 - CrossFit Estero

Food: A quick and easy paleo breakfast.  Not lacking in flavor

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:

Muscle Ups and Transition.  Scaling options: Support holds, MU negatives, Band Dips

Conditioning:

5 rounds for time of:

800m Run

15 Kettlebell Swings *70/55/40/30

15 Pull-ups

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"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."

-Vince Lombardi

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