September 9 - CrossFit Estero

Food: Grilled eggplant and some steak with a mushroom 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

Skill:

Clean skills and drills.  Medball W/U, Clean pulls, cleans/bar

Conditioning:

"Helen"

3 rounds for time of:

400m Run

21x Kettlebell Swings 53/45

12 Pull-ups

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"Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance."

-Brian Tracy

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