Tuesday - July 17 - CrossFit Estero

pan-fried chicken breast pounded thin. Remember...dry chicken, salt/pepper, preheat pan, add oil, sear 2-3 per side let rest couple minutes

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

Elite WOD

Strength: 15 min Establish 1RM Shoulder Press (Strict)

Skill: 15 min Establish 1RM Shoulder Press (Strict)

Conditioning: 3 Rounds For Time: 5 OHS (95/65), 10 Burpees ::THEN::***NOT TIMED PART OF WOD*** 2x15 GHD Situps 

Basic WOD

Skill: Kettlebell Swing

Skill 2: 5 Minutes to work on double-unders

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of: Kettlebell Swing, Burpee + Tuck jump (knees to chest) 

CrossFit Football WOD

Strength: 12 Snatch @ 85%, 3x3 Behind the Neck Snatch Grip Press (Strict) (Medium/heavy)

Skill: 3x 50yd Sprints

Conditioning: For Time: 100 Wall Balls (20/16), 150 Air Squats