DAILY WORKOUT

Elite Wellness – FIT

Metcon (Distance)

4 Sets:

10 Sandbag Squats (Heavy)

6 Seated Box Jumps (Build)

Metcon (AMRAP – Rounds and Reps)

2 Cycles

AMRAPx4:

3 Curtis P’s

8 Pull Ups

AMRAPx4:

MAX Cal Bike

*Rest 2min between AMRAP’s

Elite Wellness – CrossFit

Back Squat (4×2)

*Every 3min complete a set

*Weight- 85-90%

Metcon (Time)

4 Rounds:

10 Sandbag Squats (Heavy)

10 Burpees Over Sandbag

10 Sandbag Squats

10 Cal Bike

Elite Wellness – CrossFit

Metcon (Time)

30 Rounds:

1 Clean

2 Front Squats

3 Jerks

(185/125)

Elite Wellness – FIT

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

Elite Wellness – CrossFit

Metcon (Time)

Partner UP!!

Buy In: 2k Row

3 Rounds:

20 MU (50 Pull Ups)

75 Wallballs (20/14)

100 Sit Ups

Elite Wellness – FIT

Metcon (AMRAP – Reps)

4 Sets:

MAX Shoulder Taps

*Rest :20sec

MAX HSPU
*Scaling Option: Complete movements in a Push Up Position

Metcon (Weight)

EMOMx16

Min 1- :40 Ski Erg

Min 2- :40 Alt. DB Snatch

Min 3- :40 SA DB OHS

Min 4- Rest
*Scaling Option (OHS): SA DB Front Squat

Elite Wellness – CrossFit

Push Press (1×1)

*15min to build to heavy single

Metcon (Time)

For Time:

15-12-9-6-3

Deadlift (250/175)

*400m Run between sets

Elite Wellness – FIT

Metcon (Time)

For Time:

5k Bike

3k Bike

1k Bike

3k Bike

5k Bike
*Rest 2min between sets

Elite Wellness – CrossFit

Metcon (Time)

For Time:

200 DU

50 DB Snatch

50 T2B

50 DB Thrusters

200 DU

(50/35)

Optional:

100 Cal Bike (w/partner)

Elite Wellness – FIT

Metcon (Weight)

AMRAPx12

MAX Sandbag Carry

(every drop complete: 20 Hollow Rocks)

Metcon (AMRAP – Reps)

5 Rounds:

3min ON/1min OFF

40yd Sled Push

40 DU

MAX DB S2O

Elite Wellness – CrossFit

Metcon (Time)

For Time:

10k Bike
*Every 3min complete:

3 Snatches (80%)

Overhead Squat (4×3)

*75% of 1RM Snatch

*EXTRA CREDIT if there is time after bike

Elite Wellness – FIT

Metcon (Weight)

3 Sets:

15 DB Front Raises

15 DB Reverse Fly’s

15 DB Lateral Raises

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 T2B

20 DB Floor Press

25 Cal Row