Tuesday

Elite Wellness – CrossFit

Back Squat (8×3)

*Build to a heavy single between 80-90%

*Complete a set every 2min

*After each set complete 3 seated box jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

7 Burpee Box Jumps (24/20)

9 Shoulder to OH (115/80)

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)AMRAP 5 Minutes x 3

15/12 Calorie Ski

10 Pistols

Rest 3:00 between AMRAPs. Continue where you left off after each AMRAP.

2)3 Rounds

60′ Double DB OH Walking Lunge

Rest as needed to stay UB

3)Every 3:00 for 12:00

8 Barbell Hip Thrusts (AHAP)

20 Plate Truck Drivers (light moderate load)

Plank DB Pull Throughs (light DB)

4)3 Rounds

50 Calorie Bike

Rest 2:30

Then,

3 Rounds

40 Calorie Bike

Rest 2:00

Then,

3 Rounds

30 Calorie Bike

Rest 1:30

Then,

3 Rounds

20 Calorie Bike

Rest 1:00