Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Shoulder Press (1×82.5%
-then 3 reps at each %-
77.5%, 75%, 72.5%, 70%, 67.5%, 65%, 62.5%)
*Log 82.5%
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes:
.5k Bike
12 Dbl DB OH Lunges (50/35)
*Modifications (lunges):
Front Rack
Farmers Hold
or Single DB Overhead
**Every .10 on Bike= 1 rep
Metcon (No Measure)
“AFTER PARTY”-
1)Max UB Crossovers: Complete 200 reps:
1K C2 Bike @ Forever pace after tripping
(or practice double under crossovers)
2)2-4 Sets
20-30 Alternating DB Curls
Rest 2:00-4:00
3)4 rounds, each for time:
Run 1,000m
Rest 3:30
4)AMRAP 15 Minutes
15 Pistols
2 Seated Legless Rope Climbs
100′ Sandbag Bearhug Carry 150/100
(Rope Climbs=12ft)
5)Squat Clean
1×85%, 6×2 (80-82.5%), 2×70%
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