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)