Elite Wellness – CrossFit
Metcon (Time)
10 Rounds:
15 Weighted Sit Ups
100m Run
1 Legless Rope Climb
*Rest 1min
RX+= GHD Sit Ups
Metcon (Time)
Optional: IF TIME AVAILABLE
5 Rounds:
60ft HS Walk (Rest 1min)
or
HS Practice
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Every 3:00 for 24:00
3 Touch and Go Squat Cleans @60-70%
2)Every 3 Minutes for 30 Minutes
200m Bike
3)AMRAP 17 Minutes
Ski 400m
20 HSPU
4)4 rounds:
:30 L Sit Hold
20 Step Through Lunges (light weight)
Accumulate :30 in Bottom of a Ring Dip Hold
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