Thursday - July 12 - CrossFit Estero

Cooking 101. Roasted broccli and pan-seared chicken breast with burre blanc sauce

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 4x2 Front Squat @ 90%, 4x9 Thruster (95/65) Done as Superset

Skill: 5 min Shoulder Touch Work, Establish best Unbroken set

Conditioning: 400m Time Trial (100%Sprint speed), Rest 5 min, 4x 400m Sprints @ 75% speed of previous 400m Sprint, 1 min rest between attempts. Failure to meet standard earns 10 Burpee Penalty ::THEN:: ***NOT TIMED PART OF WOD*** 3x10 GHD Situps 

Basic WOD

Skill: Kick to Handstand + wall walks

Skill 2: Rope Climb Assists

Conditioning: 3 rounds for time of: 5 Walk walks, 15 Sit-ups, 5 Burpee Broad Jumps 

CrossFit Football WOD

Strength: 4x2 Jerks @ 90%, 2x2 Shoulder Press (strict) @ 90%

Skill: 10x Burpee Bear Crawls

Conditioning: Tabata C2 Row for Calories, Tabata Power Cleans (95/65)

"Don’t ask what the world needs. Ask what makes you come alive, and go do it.Because what the world needs is people who have come alive."

-Howard Thurman