Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

40/30 Cal Bike

1min HS Hold

10 Hollow Rocks

10 Bent Over Rows (w/barbell)

10 Overhead Squats (Empty Bar)

Metcon (No Measure)

“AFETR PARTY”-

1)On a Run / Rower / Ski Erg / C2 Bike / Air Bike

0:00 – 5:00: Build to a heart rate 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)Swim- (Pick one distance)

Adv- 800/400/200/100m

Int- 600/300/200/100m

Beg- 400/200/100/50m