CrossFit – Tue, Dec 26

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 Minutes: (w/partner)

22 Push Ups

22 Deadlifts (155/105)

22 Box Jumps (24/20)

22 Front Squats
*Partner 1 completes a 400m Run while Partner 2 completes reps. Once 400m run is done partners switch.

Metcon (No Measure)

Optional: if time

4-6 Sets: :30-90sec Lunge Hold (ea side)

Metcon (No Measure)

“AFTER PARTY”-

1)Push Press

10×60%

10×60% +5lbs

AMRAP 60% +10lbs

2)C2 Bike Intervals

120/80 Cal forever pace +:15sec Sprint

60/40 Cal forever pace +:25sec Sprint

60/40 Cal forever pace +35sec Sprint

60/40 Cal forever pace +:45sec Sprint

60/40 Cal forever pace +:55sec Sprint

120/80 Cal forever pace

*reset monitor after each sprint

3)6 Rounds:

10 Devils Press

200 Walk

4)5 Rounds:

75 Dubs

10 Kb Clean and Jerks (53/35)(L)

2 Rope Climbs

10 Kb Clean and Jerks (R)

75 Dubs

*Rest 1min between rounds