Thursday

Elite Wellness – FITMetcon (Time)1 Round: 1500/1350m Row 2.5/2.2k Bike -directly into- 2 Rounds: 1.25/1.1k Bike 750/675m Row -directly into- 200 Double Unders

Thursday

Elite Wellness – CrossFitMetcon (AMRAP – Rounds and Reps)AMRAP 25 Minutes: 20 band Pull Aparts (10 palms up/10 palms down) 15 Band OHS 1k BikeMetcon (No Measure)”AFTER PARTY”- 1)All on a Rower, Bike, Ski Erg, or Running: MAFF Session Warm Up...

Wednesday

Elite Wellness – FITMetcon (AMRAP – Reps)4 Sets: :20sec Hollow Hold -directly into- MAX Hollow RocksMetcon (Time)For Time: 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run

Wednesday

Elite Wellness – CrossFitMetcon (Weight)EMOM 9 Minutes Min 1- 6/6 Single Arm DB Bench Press Min 2- 12 Dual DB RDL (with same DB set) Min 3- 18 Alt. V-UpsMetcon (2 Rounds for reps)AMRAP 4 Minutes x 2 10 Clean and Jerk 140/100lbs 20/15 Calorie Row 20 Toes to Bar...

Tuesday

Elite Wellness – FITMetcon (No Measure)EMOM 12 Minutes Min 1- 15 Superman Min 2- 15 Plank Up Downs Min 3- 2-3 Tempo Push Ups (5/1/5/10)Metcon (5 Rounds for time)Every 2:30min for 5 Rounds: 40 Dubs 10 DB Burpee Deadlift