DAILY WORKOUT

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

For Time:

30 Pull Ups

50 Wallballs (20/14)

50 Sit Ups

100 DB Hang Cleans
*every 2min complete 5 Burpees

Elite Wellness – CrossFit

Metcon (No Measure)

EMOM 32 Minutes:

1- :45sec Bike

2- :45sec Ski

3- :45sec Row

4- :45sec Shuttle Run

Elite Wellness – FIT

Metcon (No Measure)

EMOM 32 Minutes:

1- :45sec Bike

2- :45sec Ski

3- :45sec Row

4- :45sec Shuttle Run

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (4 Rounds for time)

4 Rounds: each for time

25 Burpee Box Jump Overs (24/20)

6 Snatch (135/95)(155/110)

8 Wall Walks
*Rest 3min between rounds

Metcon (No Measure)

“AFTER PARTY”-

1)Every 1:45 for 10 rounds (17:30 clock)

10 Pistols, Leg 1

1 Seated Legless Rope Climb

10 Pistols, Leg 2

2)Touch and Go Snatch

4×8 @ 70-80%

3)EMOM 28:00 – Rotate

– Backward Facing Sled Pull

– Rest / Reset

– Farmers Carry Handles

– Rest / Reset

4)AMRAP 6 Minutes

10 Wallballs 30/20

100m Run

5)3 Rounds, each for time:

Run 2,000m

Rest 1:30

Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell

Metcon (Weight)

Clean Pull+Mid Hang Clean+Full Clean

6×2+1+1 (Build)

Metcon (Weight)

Split Jerk

Build to Heavy Single

Metcon (Weight)

Half Kneeling Bottoms Up KB Press

4×8(ea side)

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

For Time:

800m Run

-directly into-

3 Rounds:

15 DB Squats

10 Burpees

15 T2B

-directly into-

800m Run

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

For Time:

800m Run

-directly into-

3 Rounds:

15 DB Squats

10 Burpees

15 Slamballs

-directly into-

800m Run

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

For Time:

200 Double Unders

100/80 Cal Row

100 T2B

800m Run

200 Double Unders
**Reminder!!! Both locations are running an 8 and 9am class! Same WOD. All other classes are cancelled.

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

200 Double Unders

100/80 Cal Row

100 T2B

800m Run

200 Double Unders
**Reminder!!! Both locations are running an 8 and 9am class! Same WOD. All other classes are cancelled.

Elite Wellness – FIT

Burn the Bird (Time)

For Time:

30 Clean and Jerks (135/95)

-directly into-

3 Rounds:

15 Cal Bike

15 KB Swings (53/35)(70/53)

-directly into-

4 Rounds:

4 Pull Ups

8 Push Ups

16 Air Squats

-directly into-

3 Rounds:

15 Box Jumps (24/20)

15 Cal Bike

-directly into-

50 Burpees
*Can use DB’s or a barbell for the Clean and Jerks

**If using DB’s the RX weight is (50/35)

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Burn the Bird (Time)

For Time:

30 Clean and Jerks (135/95)

-directly into-

3 Rounds:

15 Cal Bike

15 KB Swings (53/35)(70/53)

-directly into-

4 Rounds:

4 Pull Ups

8 Push Ups

16 Air Squats

-directly into-

3 Rounds:

15 Box Jumps (24/20)

15 Cal Bike

-directly into-

50 Burpees
*Can use DB’s or a barbell for the Clean and Jerks

**If using DB’s the RX weight is (50/35)

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (3 Rounds for time)

3 Rounds:

.8/.7k Bike

16 C2B

7 Deadlifts (60% of 1RM)

16 C2B

7 Deadlifts
*Rest 4min between rounds

*Log time for each round

Metcon (Weight)

Optional: if time

3-5 sets: 1-1:30min Dbl KB Front Rack Hold

Metcon (No Measure)

“AFETR PARTY”-

1)Every 2:30 for 15:00 (6 rounds)

4 Vested Rope Climbs

Echo Bike @ Forever Pace in Remaining Time

2)AMRAP 5 Minutes x 5

C2 Bike Calories

Rest 2:00

3)Back Squat-

1×82.5%, 4×77.5%, 3×82.5%, 2×85%, 3×87.5%, 2×90%

*Bike 3min between sets

4)AMRAP 12 Minutes

200m Sandbag Carry 150/100lbs

10 Sandbag Get Overs 150/100lbs to 40″