Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Deadlift (1×85%
12×60-65%
10×65-70%
8×70-75%)
*Complete a 1.25k Bike at “recovery pace” after each set
**Log set of 8
Metcon (Weight)
5 Rounds- optional
1-2min Dbl KB Front Rack Hold
Metcon (No Measure)
“AFTER PARTY”-
1)Each set for reps of:
1 Max Set 12/7″ Parallette Strict HSPU
Rest :30
1 Max Set 12/7″ Parallette Kipping HSPU
Rest 3:00
1 Max Set 10/5″ Parallette Strict HSPU
Rest :30
1 Max Set 10/5″ Parallette Kipping HSPU
Rest 3:00
1 Max Set 8/4″ Parallette Strict HSPU
Rest :30
1 Max Set 8/4″ Parallette Kipping HSPU
Rest 3:00
2)AMRAP 9:00/7:00/5:00
Ski for Distance
Rest 2:00
3)2 Rounds, each for time, all in a 20/14lb vest:
25 Toes to Bar
200m Run
200ft Farmer’s Carry (HEAVY)
Rest 6:00 between rounds
4)For Time:
18 Burpee Broad Jumps
16/12 Calorie Standing C2 Bike
7 Shoulder to Overhead 225/145
18 Burpee Broad Jumps
16/12 Calorie Standing C2 Bike
7 Shoulder to Overhead
18 Burpee Broad Jumps
Rest 2:00
16/12 Calorie Standing C2
7 Shoulder to Overhead
18 Burpee Broad Jumps
16/12 Calorie Standing C2 Bike
7 Shoulder to Overhead
Rest 2:00
18 Burpee Broad Jumps
16/12 Calorie Standing C2
7 Shoulder to Overhead
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