Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Reps)
AMRAP 4 Minutes x 5
10 Ring Dips
400m Run
10 Ring Dips
Max ShuttleRun in Remaining Time
Rest 2:00
*Restart every AMRAP from beginning
Metcon (No Measure)
“AFTER PARTY”-
1)Touch and Go Squat Clean
3×5 (75-85%)
2)For Time:
40 GHD Sit Ups
30 KB Swings (70/53)
Rest 1:00
10 KB Swings (70/53)
40 GHD Sit Ups
20 KB Swings (70/53)
Rest 1:00
20 KB Swings (70/53)
25 GHD Sit Ups
Rest 1:00
15 GHD Sit Ups
30 KB Swings (70/53)
Rest 1:00
10 KB Swings (70/53)
30 GHD Sit Ups
Rest 1:00
10 GHD Sit Ups
40 KB Swings (70/53)
3)4 Rounds
:15 EchoBike Sprint for Average Wattage
Rest as needed to repeat
4)10-12 Rounds
50-60ftHS Walk (Rest as needed)
5)6 Rounds
:30-:90 Heavy Sandbag Carry
Rest 2:00
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