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