Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Weight)
EMOM 6 Minutes-
3 High Hang Snatch
-directly into-
Every 2min for 3 Sets-
1 Mid Hang Snatch-
-directly into-
Every 2min for 5 Sets-
2 Low Hang Snatch
*Log Heaviest weight
**All EMOM’s go directly into each other
Metcon (Weight)
Accessory: 6 Sets (2min rest between)
10 DB Bench/Floor Press
Metcon (No Measure)
“AFTER PARTY”-
1)4 Rounds
1 Fast Set of GHD Sit Ups
Then
1 Big Set of GHD Sit Ups
Rest 3:00 Between all sets
2)AMRAP 3:00
Calorie Ski
Rest 3:00
AMRAP 3:30
Calorie Ski
Rest 3:00
AMRAP 4:00
Calorie Ski
Rest 3:00
AMRAP 4:30
Calorie Ski
3)For Time
40′ HS Walk
9/6 CalorieBike
40′ HS Walk
12/9 Calorie Bike
40′ HS Walk
15/12 CalorieBike
40′ HS Walk
18/14 CalorieBike
40′ HS Walk
21/16 CalorieBike
40′ HS Walk
24/18 Calorie Bike
4)6 Rounds
10 Deadlifts
Rest 2:00
5)AMRAP 25 Minutes
15 Sandbag to Shoulder 100/70lbs
Rest :30
20 DB Front Rack Lunges 50s/35s
Rest :30
5 Devil’s Presses 50s/35s
Rest :30
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