CrossFit – Fri, Aug 18

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes x 2:

6 Strict Pull Ups

12 Box Jump Overs (ATWO)(24/20)

18 Lunges
*Rest 2min between AMRAPs

**Pick up where you left off

Metcon (Calories)

Every 3min for 4 Sets:

:20sec MAX Cal Bike

Metcon (No Measure)

“AFTER PARTY”-

1)Run-

75min (heart rate below 180-age)

2)EMOM 6 Minutes – Rotate

1 – 10-12 Left Leg Pistols

2 – 10-12 Right Leg Pistols

3 – 10-12 Alternating Pistols

Directly into

EMOM 3 Minutes – Rotate

1 – Max Left Leg Pistols

2 – Max Right Leg Pistols

3 – Max Alternating Pistols

*if able wear a vest

3)6 Rounds

:30-:90 Heavy Sandbag Carry

Rest 2:00

4)5 Rounds for quality

:10 L-Sit On Low Rings

5-10 Triple Unders

5 R-arm DB Squat Snatch + OH Squat

5-10 Triple Unders

5 L-arm DB Squat Snatch + OH Squat

5-10 Triple Unders

:10 L-Sit On Low Rings

5)Bench-

1×90-95%, 4×80-85%, 4×80%, 4×75%, 4×70%, 4×65%, 4×60%

*complete a 750m “recovery pace” Ski after each set

6)6 Rounds:

10 Push Press 50-60%

1k Bike