Elite Wellness – CrossFit
Metcon (Time)
For Time
5 Rounds
18 Burpee Box Jump Overs 24/20″
18 Thrusters 95/70lbs
*Rest 2min between rounds
Back Rack Lunge (5×8 (4 reps each leg))
*If extra time in class (Optional)
*Build in weight as long as movement is smooth
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)AMRAP 8 Minutes
24/20 Calorie Ski
then,
5 Rounds
12 Chest to Bar Pull Ups
12 Deadlift 225/155lbs
then,
Max Calorie Ski in remaining time
2)For Completion
2 Rounds
Big Set of Strict HSPU
Rest 3:00
Big Set of 2″ Deficit Kipping HSPU
Rest 6:00
3)For Time
2/1.6K Bike
175 Double Unders
2/1.6K Bike
150 Double Unders
2/1.6K Bike
125 Double Unders
2/1.6K Bike
100 Double Unders
2/1.6K Bike
4)For Completion
EMOM 12 Minutes
1- 12 Pause GHD Hip Extensions*
2- 20 Empty Barbell Curls
3- Wall Sit – Hold Plate Straight Out (25-45#)
*Pause 3 seconds at parallel
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