CrossFit – Mon, Nov 6

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Back Rack Lunge (6×10)

*All sets at same weight

**add 5-10lbs from the previous time we did these (10/16/23)

Metcon (Calories)

AMRAP 9 Minutes:

40 HSPU (RX+= Deficit 6/4″)

MAX Cal Row (RX+= Ski)
*Score is Calories on machine

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean

1×80%, 5×3 (72.5-75%), 3×60%

*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)EMOM 15 Minutes

1 Handstand Walk (30ft)(Add pirouette midway if able)

4)AMRAP 1:30 x 8

Echo Bike Calories

Rest 4:00

5)AMRAP 14 Minutes

50m Swim

12 Jump Squats

6)4-6 Sets

10 Seated Barbell Good Mornings

Rest 1:00-2:00