CrossFit – Tue, Mar 28

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