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%