Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Shoulder Press (1×1)

*Build to MAX

**15-20min

Metcon (Time)

For Time:

100 Kipping HSPU
*Scaling Options:

Cut reps down to 75 maybe even 50 (all depends on how comfortable you are with the volume)

Pike off Box

Downdog (pike on floor)

*would love to see everyone upside down on this one rather than going and grabbing some dumbbells UNLESS it’s an injury preventing you

Metcon (No Measure)

“AFTER PARTY”-

1)3 Rounds, each for time of:

400m Run

10 Farmer Lunge Steps 50/35

15 GHD Sit Ups

10 Farmer Lunge Steps 50/35

15 GHD Sit Ups

10 Farmer Lunge Steps 50/35

15 GHD Sit Ups

400m Run

Rest 4:00 between rounds

2)For Total Calories

AMRAP 4:00×4

Calorie Ski

Rest 4:00

3)On a Run / Rower / Ski Erg / C2 Bike / Air Bike

0:00 – 5:00: Build to 160 – Age

5:00 – 10:00: Build to 165 – Age

10:00 – 15:00: Build to 170 – Age

15:00 – 60:00: Stay between 170 – Age and 180 – Age

60:00 – 65:00: Stay Above 165 – Age

65:00 – 70:00: Stay Above 160 – Age

70:00 – 75:00: moving below 160 – Age

*write down numbers beforehand so there isn’t any confusion