Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
40/30 Calorie Air Bike @ Forever Pace
1:00 Squat Hold
10 Air Squats
1 Rope Climb
10 Hollow Rocks
10 Superman
Metcon (No Measure)
“AFTER PARTY”-
1)Any Machine or Run-
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- (depending on skill level pick one distance)
Adv: 800/400/200/100m
Int: 600/300/200/100m
Nov: 400/200/100/50m
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