Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
2min Bike @ forever pace
14 Cossack Squats
10 Ring Rows
:30sec HS Hold
Metcon (No Measure)
“AFTER PARTY”-
1)Every 10:00 for 20:00 (2 intervals)
Swim 450 Yards
2)On a C2 Bike or Rower:
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
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