Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 19 Minutes:
25 Sumo Deadlift High Pulls (95/65)(135/95)
1000/900m Row (RX+=Ski)
Metcon (No Measure)
Optional: if time
4-6 Sets: :30-90sec Lunge Hold (ea side)
Metcon (No Measure)
“AFTER PARTY”-
1)Push Press
10×60%
10×60% +5lbs
AMRAP 60% +10lbs
2)C2 Bike Intervals
120/80 Cal forever pace +:15sec Sprint
60/40 Cal forever pace +:25sec Sprint
60/40 Cal forever pace +35sec Sprint
60/40 Cal forever pace +:45sec Sprint
60/40 Cal forever pace +:55sec Sprint
120/80 Cal forever pace
*reset monitor after each sprint
3)6 Rounds:
10 Devils Press
200 Walk
4)5 Rounds:
75 Dubs
10 Kb Clean and Jerks (53/35)(L)
2 Rope Climbs
10 Kb Clean and Jerks (R)
75 Dubs
*Rest 1min between rounds
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