Elite Wellness – CrossFit
Metcon (Time)
For Time
20/16 Calorie Bike
100 KB Swings 53/35lbs
*Rest 1:30
20/16 Calorie Bike
40 S-Arm KB OH Walking Lunge 53/35lbs
20/16 Calorie Air Bike
*Rest 1:30
50 S-arm KB Thruster 53/35lbs
20/16 Calorie Bike
5 Burpee Muscle Ups
*Rest 1:30
15 Burpee Muscle Ups
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)Back Squat
5×70%, 4×75%, 3×80%
4×75%, 3×80%, 2×85%
2)3 Rounds
2:00 Steady Backwards Sled Drag
2:00 Recovery Bike/Walk
3)6 Rounds
20 Calorie Row
3:00 Bike @Forever Pace
20 Calorie Ski
3:00 Bike @Forever Pace
4)4 Rounds
1 Smooth Set of Strict HSPU
Then
1 Max Set of Strict HSPU
Rest 3:00 Between all sets
5)4 Rounds:
:30 Ring Plank Hold
10 Da Vinci Raises
Rest as needed
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