Friday

Elite Wellness – CrossFit

Front Squat (5×3)

*Complete a set every 3min

*All sets between 70-75%

*Pause at the bottom of each rep

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes: (w/partner)

200m Run (together)

6 Bar Muscle Ups

200m Run (together)

5 Bar Muscle Ups

200m Run (together)

4 Bar Muscle Ups
*RX+= Synchro BMU

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)EMOM 8 Minutes

1-15 Barbell Hip Thrusts (light)

2- 25 Band Bicep Curl (light band, fast reps)

Then

EMOM 6 Minutes

1-:30 Half Kneeling DB Wood Chop (L to R)

2-:30 Half Kneeling DB Wood Chop (R to L)

2)For Completion

1 Smooth Set of 10″ Deficit HSPU

Rest 2:00

1 Smooth Set of 8″ Deficit HSPU

Rest 2:00

1 Smooth Set of 6″” Deficit HSPU

Rest 2:00

1 Smooth Set of 4″ Deficit HSPU

Rest 2:00

1 Smooth Set of 2″ Deficit HSPU

Rest 2:00

1 Smooth Set of HSPU