Tuesday

Elite Wellness – FITMetcon (AMRAP – Rounds and Reps)AMRAP 25 Minutes: 250m Row 15 KB Swings (53/35) 14 Goblet Lunges 1/.9k Bike 15 KB Deadlifts 14 Goblet Squats*Rest 2min between rounds

Tuesday

Elite Wellness – CrossFitBack Squat (2×3)*Complete as a 10min EMOM *2×3 Sets at each percentage: 70%, 67.5%, 65%, 62.5%, 60%Metcon (Time)For Time: 10-12-14-16-18 Box Jump Overs (30/24) Double DB Snatch (50/35)(RX+=60/40)*Rest 1min...

Monday

Elite Wellness – FITMetcon (Weight)Tabata: Sandbag Squats *Rest 2min Tabata: Sandbag LungesMetcon (AMRAP – Rounds and Reps)AMRAPx12 200m Run Rope Climb*Add 1 Rope Climb each round *Run= 1 Rep

Monday

Elite Wellness – CrossFitDeadlift (1×4)*Build to 1 Rep @80-90% -then 1×6 @ 65% 1×5 @75% 1×4 @85%Metcon (Weight)3 Rounds- 12 Kneeling DB Woodchops (L) 1min Heavy Sandbag Hold or DB Farmer’s Hold 12 Kneeling DB Woodchops...

Sunday

Elite Wellness – CrossFitMetcon (No Measure)Closed for Vanguard competition!! Come out and support your teams!!