Friday

Elite Wellness – CrossFit

Front Squat (5×3)

*Complete a set every 3min

*Pause for :2-3sec on each rep

*Start around 70% and build as form allows

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

33 Chest to Bar Pull Ups

22 Burpee Box Jump Overs (24/20)

11 Hang Power Cleans (155/110)
RX+= Hang Power Cleans (225/155)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)4 Rounds

Run 400m

C2 Bike 800m

Rest 2:00

C2 Bike 800m

Run 400m

Rest 2:00

2)3 Rounds

X 30′ HS Walk Speed Shuttles

Rest 3:00

Set up a 30′ section and HS Walk back and forth with fast transitions until you break or have to rest. More than :15 between shuttles means you should take a 3:00 rest.

3)EMOM 12 Minutes

1- 7/7 Kneeling Single Arm DB Strict Press

2- 25 DB Hamstring Curls

3- :30 Chinese Plank