Elite Wellness – CrossFit

Clean (7×2)

*All sets at 90%

Metcon (No Measure)

3 Rounds: (optional if time)

12 Half Kneeling DB Woodchop (left)

1min Sandbag Bear Hug Hold

12 Kneeling DB Woodchop (right)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following-

1)4 Rounds

1 Smooth Set of 2″ Deficit Strict HSPU

Then

1 Max Set of 2″ Deficit Strict HSPU

Rest 3:00 Between all sets

2)AMRAP 5:00

Bike Calories

Rest 3:00

AMRAP 4:30

Bike Calories

Rest 4:00

AMRAP 4:00

Bike Calories

3)AMRAP 7 Minutes x 2

7 Box Jump Overs 40/36″

7 Bar Muscle Ups

7 DB Shoulder to OH 70s/50s

Rest 7:00 (start new on second AMRAP)

4)Barbell Front Rack Walking Lunge Steps

2×20

2×10