Friday

Elite Wellness – CrossFit

Sets at:

3×70%, 3×75%, 3×80%

2×75%, 2×80%, 2×85%

1×80%, 1×85%, 1×90%

Optional: if time

4 Rounds:

:30sec Barbell Roll Outs

:30 DB Head Hold

Rest 1min

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

1)Until you Ski 6,000m:

1:30 Ski @ Sustain Pace

1:00 Ski @ Reach Pace

2)AMRAP 3 Minutes x 4

10/7 Cal Bike

8 Deficit HSPU 4″”

Rest 3:00 between AMRAPs. Continue where you left off after each rest period.

3)5 Rounds

60′ UB Double DB Overhead Walking Lunge AHAP

Rest 3:00

4)For Time, all in a 20/14lb Vest

2 Rounds

3 Muscle Ups

50 Air Squats

3 Muscle Ups

300m Run

Rest 1:00

1 Round