Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Front Rack Lunge (1xMAX Reps
*Check notes)
*Complete 4 sets of a “SMOOTH” rep scheme (Rest 3min between sets)
**On the 5th and final set got for MAX reps at same weight
***Moderate weight (8+ reps each set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes-
3 Shoulder to Overhead (135/95)
3 Bar Facing Burpees
Metcon (No Measure)
“AFTER PARTY”-
1)4 Rounds-
30 Double DB Box Step Overs (50/35)
30 DB Bench Presses (50/35)
30/25 Cal EchoBike
Rest 1:1 between rounds
2)4 Rounds
100m Empty Sled Sprint
1 Smooth Set of Toes to Bar
Rest 3:00 between rounds
then,
1 Round
100m Empty Sled Sprint
1 Big Set of Toes to Bar
3)Deficit Deadlift-
Warm up to a Deficit Deadlift Single between 70-80%
then
Every 2:00 for 20:00
3 Deficit Deadlift (67.5%)
3 Seated Box Jumps
4)AMRAP 3:30
Row for Calories
Rest 3:30
AMRAP 4:00
Row for Calories
Rest 3:30
AMRAP 4:00
Row for Calories
Rest 3:30
AMRAP 3:30
Row for Calories
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