Friday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

On a 30 Minute Running Clock

200m Run @ Forever Pace

:45 Noes and Toes Hold

30 Lateral Box Step Overs

:45 Wallsit

Metcon (No Measure)

“AFTER PARTY”-

1)Choose Weakest Machine (except the Ski Erg) or Run:

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age