Elite Wellness – CrossFit
Front Squat (5×3)
*Complete a set every 3min
*Pause 2-3 seconds in bottom
*Start around 65% and build if able to maintain form and a true 2-3 second pause
Metcon (No Measure)
EMOM 10 Minutes – Alternate Movements
6 Bar Muscle Ups
9 CTB Pull Ups
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)2 Rounds
Ski 1600m
C2 Bike 3200m
Row 1600m
2)EMOM 12 Minutes
1- 100’ Mix Grip KB Overhead Carry
2- 10 GHR
3- :30 Hollow Rocks
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