Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
27 Toes to Bar
21 DB Shoulder to OH (50/35)
9 Rope Climbs
Metcon (No Measure)
Optional: if time
Accumulate 5-7min
Back Squat Hold (light)
Metcon (No Measure)
“AFTER PARTY”-
1)4 Rounds, each for time:
Ski 25 Calories
Rest as needed to repeat output
2)Bench Press
10 @ 60%
10 @ 60% +5 lbs
AMRAP @ 60% +10lbs
Row 500m @ Flush Pace Between Sets
3)Low Hang Power Snatch
1×1 @ Heavy
Then
5×4 @ Heavy But Smooth
Then
1×4 @ Light and Fast
Ski 500m @ Flush Pace Between Sets
4)5 Rounds, each for time:
18/10 Calorie Air Bike
150′ Forward Facing Sled Pull Shuttle*
18/10 Calorie Air Bike
Rest 6:00 between rounds
5)Each set for reps:
1 Big Set of 10″ Deficit HSPU
Rest 3:00
1 Big Set of 8″ Deficit HSPU
Rest 3:00
1 Big Set of 6″ Deficit HSPU
Rest 3:00
1 Big Set of 4″ Deficit HSPU
Rest 3:00
1 Big Set of 2″ Deficit HSPU
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