Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

2min Row @ forever pace

14 Lateral Box Step Overs

12 PVC Pass Throughs

:30sec Overhead Squat Hold

(Empty Bar)

Metcon (No Measure)

“AFTER PARTY”-

1)Swim

E7M for 35min: 250yd Swim

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