Wednesday

Elite Wellness – CrossFitBack Squat (4×3)*Complete each rep with the Tempo: (3/2/3/x) *Start near 60% and only build if technique is heldMetcon (AMRAP – Reps)AMRAP 8 Minutes: 1 Set of MAX Strict HSPU Cal Bike (Double the amount of HSPU...

Tuesday

Elite Wellness – CrossFitShoulder Press (5×5)*All sets @ 70%Metcon (Time)4 Rounds: 5 Power Cleans (205/135)(RX+ 225/155) 9 Wallballs (20/14)(RX+ 30/20) *Rest 3min 4 Rounds: 7 Power Cleans (155/110)(RX+ 185/135) 12 Wallballs (20/14)(RX+ 30/20)Metcon (No...

Tuesday

Elite Wellness – FITMetcon (Time)For Time: 60/45 Cal Bike 40 Alt. DB Snatch (50/35) 40/30 Cal Bike 20 D-Ball Over Shoulder 20/15 Cal BikeMetcon (AMRAP – Reps)If time complete: 3 Rounds: Max Rings Rows(:2 Pause at top) (Rest 2min between...

Monday

Elite Wellness – CrossFitDeadlift (1×1)*Complete each rep scheme: 1×6 @65% 1×5 @75% 1×4 @85% 1×1 @95%Metcon (3 Rounds for time)Every 4min for 12 Minutes: 100m Row 20/15 Cal Bike 100m Row*Push the pace!!!Metcon (No Measure)”AFTER...

Monday

Elite Wellness – FITMetcon (Weight)4 Rounds: :30 Weighted Wall Sit 10 DB/KB Squats (x/2/x/x)Metcon (No Measure)Every 3min for 6 Rounds: 12/8 Cal bike 12 Box Jumps