Sunday
Elite Wellness – CrossFit
Metcon (Time)
3 Rounds:
50ft DB Toss (Backwards)
100m Walking Lunge
Max Plank
*Rest 1min
Saturday
Elite Wellness – FIT
Metcon (2 Rounds for time)
For Time:
21-15-9
DB Deadlift (Heavy)
Box Jumps (30/24)
*Rest 3min
For Time:
1 Mile Run
Saturday
Elite Wellness – CrossFit
Moose (Time)
Buy In: 1000m Row
10 Rounds:
7 Bar Facing Burpees
3 Thrusters (95/65)
Buy Out:
1200m MB Run (20/14)
Friday
Elite Wellness – FIT
Metcon (No Measure)
4 Rounds:
8 Elevator Push Ups
10 Dips (3/x/x/1)
*15min Cap
Metcon (AMRAP – Reps)
AMRAPx12
3-6-9-12-15-…..
DB Thrusters
T2B
Friday
Elite Wellness – CrossFit
2 Cleans+Jerk (7×1)
*Every :90sec complete a set
*start @70% of 1RM
Metcon (Time)
10 Rounds:
5 Front Squats (155/105)
5 Push Jerk
5 Strict HSPU
Thursday
Elite Wellness – FIT
Metcon (Distance)
Intervals:
E4MOM x 24min
10 Burpees
40 DU
Max Row (remaining time)
Thursday
Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
EMOMx 30
:40 On/:20 Off
Row
Shuttle Run
Bike
Box Jumps
*Rest
Wednesday
Elite Wellness – FIT
Metcon (2 Rounds for reps)
Tabata:
Hollow Rocks
*Rest 2min
Tabata:
Arch Rocks
Metcon (2 Rounds for reps)
Team Up!
AMRAPx7
Max Sled Push
*Rest 3min
AMRAPx7
Max Cal Bike
Wednesdsay
Elite Wellness – CrossFit
Front Squat (8×2)
*EMOMx8 Sets
*:5 Pause on 1st rep
Metcon (Time)
5 Rounds:
7 Back Squats (185/130)
200m Run
12 T2B
*Rest 1min between Rounds
Tuesday
Elite Wellness – FIT
Metcon (AMRAP – Rounds and Reps)
AMRAPx10
5 Man Makers
15/12 Cal Row
*Rest 3min
AMRAPx10
15/12 Cal Ski
12 Pull Ups
Metcon (Weight)
3 Rounds:
12 Banded Face Pulls
10 Dual KB Upright Row
Tuesday
Elite Wellness – CrossFit
Metcon (No Measure)
4 Rounds:
20 Hollow Rocks
10 V- Ups
20 Arch Rocks
10 Superman
Metcon (Time)
For Time:
100-80-60-40-20
DU
5-10-15-20-25
Hang DB Power Cleans (50/35)
Monday
Elite Wellness – CrossFit
Power Snatch+Snatch+OHS (7×1)
*Every :90 complete a set
*start @65% of 1RM
Metcon (Time)
For Time:
100/80 Cal Row
50 OHS (95/65)
100/80 Cal Row