Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (5 Rounds for time)
Every 5 Minutes x 5 Rounds:
1.5/1.2k Bike
1 Deadlift (85-90%)
*Rest remaining time in work window
*Log time for each round
Metcon (No Measure)
“AFTER PARTY”-
1)Back Squat
1×82.5%
0then 3 reps at each percentage:
77.5, 75, 72.5, 70, 67.5, 65, 62.5
*2min bike between sets
2)Each interval for reps:
AMRAP 15 Minutes
Calorie Row
Rest 1:30
AMRAP 8 Minutes
Calorie Row
Rest 2:00
AMRAP 5 Minutes
Calorie Row
3)AMRAP 1:00 (Until reaching 10 reps)
Max Peg Board Climbs
1K Echo Bike @ Forever Pace Between AMRAPs
4)5 rounds for time:
15 Box Jump Overs 36/28
10 Strict Chest to Wall HSPU
10 Axle Bar Hang Cleans 135/95
5)3-5 Sets
15-25 V-Ups
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