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