Monday

Elite Wellness – FITMetcon (Weight)4 Sets: (:30 On/:30 Off) Goblet Lunges Air Squats Glute Bridge HoldMetcon (6 Rounds for time)Every 3min for 6 Rounds: 15/12 Cal Bike 100m Run

Monday

Elite Wellness – CrossFitDeadlift (1×1)*Complete reps at each percentage: 1×6 @67.5% 1×5 @77.5% 1×4 @87.5% 1×1 @97.5%Metcon (Time)4 Rounds: 30/25 Cal Row 5 Wall Walks*RX+= 5 Rounds *15min CapMetcon (No Measure)”AFTER PARTY”...

Friday

Elite Wellness – FITMetcon (Weight)4 Sets: 12 DB Reverse Fly’s 10 Dips 12 DB OH Tricep Ext.Metcon (AMRAP – Reps)EMOMx10 10 Pull Ups MAX Box Jumps (remaining time within min)

Friday

Elite Wellness – CrossFitBack Rack Lunge (4×10)*10 total reps (5 each side) *Build as form allowsMetcon (AMRAP – Rounds and Reps)AMRAP 10 Minutes 30 DU 12 DB Snatch (50/35) 8 DB Box Step Overs (50/35)*Use one DB for entire workoutMetcon (No...