CrossFit – Thu, Nov 9

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

2min Row/Ski

10 Goblet Squats

10 KB Swings

20 Double Unders/Crossover SU

Metcon (No Measure)

“AFTER PARTY”-

1)Every 6:00 for 30:00 (5 intervals)

Swim 150 Yards

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