Elite Wellness – CrossFit
Metcon (Weight)
4 Rounds:
10/10 Single Arm Front Rack DB Curtsy Lunge
15 Bicep Curl
Metcon (AMRAP – Rounds and Reps)
AMRAP 2 Minutes x 4
6 Double DB Snatch (50/35)
6 DB Burpee Box Step Overs (24/20)
6 DB Push Presses
*Rest 2min between AMRAP’s
*Pick up where you left off in previous AMRAP
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)10 Rounds
Ski 500m
1k Bike @recovery pace
2)Squat Clean
1×80%, 1×85%, 1×90%
1×92.5%, 1×95%, 1×97.5%
1×95%, 1×92.5%, 1×90%, 1×80%
3)3 Rounds
Climb the Ladder by 7s
Heavy Rope Double Unders
Rest 3:00 (once you trip up a set)
7 Reps, shake it out, 14 reps, shake it out, 21 reps, etc.
300 Total Rep Cap (if using regular rope 500 Total Reps)
Recent Comments