Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every 2:00 for 20:00 – Alternate Movements

16 Pistols

1:00 DB Farmers Carry
*Complete 1 movement every 2min window (Example: 16 Pistols (rest), Farmer Carry (rest)

Metcon (No Measure)

“AFTER PARTY”- (Complete 0-1 of the following):

A)AMRAP 40 Minutes

100m Ski

200m Row

300m Bike

200m Ski

300m Row

400m Bike

300m Ski

400m Row

500m Bike

400m Ski

500m Row

600m Bike

*Continue adding 100m to each machine each time you return to it.

B)Accessory – For Completion

3 rounds

10 Tempo Double KB RDL* (Moderate Load)

30 (15/15) Seated Alternating DB Front Raise (light load)

10 DB Hollow Lifts (light load)

Rest :90

*3 second descent