Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Back Rack Lunge (6×10)
*Slightly heavier than last time
*+5-10lbs
*All sets at same weight
Metcon (Time)
For Time:
800m Run
40 T2B (RX+=60 reps)
*option to wear a vest
Metcon (No Measure)
“AFTER PARTY”-
1)Squat Clean
1×87.5%, 6×2 (82.5-85%), 2×70%
*Bike 1k between sets
2)On a C2 Bike:
0:00 – 5:00: Build to a heartrate of 160 – Age
5:00 – 10:00: Build to 165 – Age
10:00 – 15:00: Build to 170 – Age
15:00 – 60:00: Stay between 170 – Age and 180 – Age
60:00 – 65:00: Stay Above 165 – Age
65:00 – 70:00: Stay Above 160 – Age
70:00 – 75:00: Keep moving below 160 – Age
3)10 rounds, each for time of:
42′ Handstand Walk
Rest as little as needed to remain unbroken
4)4-6 Sets
:30-:90 Seated Barbell OH Press Hold
Rest 1:00-2:00
5)Each interval for time:
Row 1,350/1,200m
Rest 3:30
Row 750/675m
Rest 4:00
Row 500/450m
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