CrossFit – Mon, Nov 27

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

.5k Bike

4 BMU
*Every .10 on bike=1 rep

Metcon (No Measure)

Optional: if time

Accumulate 5-7min of a Hollow Hold

Metcon (No Measure)

“AFTER PARTY”-

1)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

2)AMRAP 4 Minutes x 2

30 GHD Sit Ups

16 DB Box Step Overs 24/20″ w/ 50/35

12 Burpee Get Overs 40″

Rest 2:00 between AMRAPs

*Cont where you left off

3)Squat Clean

1×90%, 6×2 (87.5-90%), 2×70%

*Bike 1k between sets

4)6 Rounds, each for reps:

1 Smooth set of Wall Facing Strict HSPU

Rest 2:00

5)Each section (4 intervals) for time:

Run 600/500m

10 Wall Walks

Rest 3:30

Ski 750/675m

100 Single Crossovers

Rest 3:30

C2 Bike 1,500/1,350m

10 Wall Walks

Rest 3:30

Row 750/675m

100 Single Crossovers