Elite Wellness – CrossFit
Metcon (No Measure)
E2MOMx20min:
10 Front Rack Reverse Lunges
15 Toes to Bar
*Complete one movement every 2min
*Alt. Movements every 2min
Metcon (No Measure)
EMOMx12:
Min 1- :30 Static Hang from Pull-up Bar
Min 2- 25 DB Strict Press (light weight, speedy reps)
Min 3- Wall Sit
Min 4- Rest
Metcon (Time)
“AFTER PARTY” (Complete 0-1 of the following):
A)For Time
20-19-18-17-16-15
Bike Calories
Row Calories
*Rest 3 Minutes
14-13-12-11-10
Bike Calories
Row Calories
*Rest 3:00
9-8-7-6-5-4-3-2-1
Bike Calories
Row Calories
(Rest 3:00 after the round of 15 and 10 Calories)
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