Monday

Elite Wellness – CrossFit

Deadlift (10×3 )

*All sets at 60%

*Slow/Controlled reps

*Compeleted as EMOM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

4/3 Muscle Ups

Run 100m

4/3 Muscle Ups

12 DB Front Rack Lunge 50s/35s
*Rest 1:30 between rounds

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

A)Intervals: (Maintainable Pace)

Until 500/400 Calorie Row is completed

6 Rounds

:30 Row

*Rest :30

6 Rounds

:45 Row

*Rest :45

6 Rounds

1:00 Row

*Rest 1:00

6 Rounds

1:30 Row

*Rest 1:30

B)Skill- For Completion

2 Rounds

6″ Deficit HSPU

Rest :90

4″ Deficit HSPU

Rest :90

2″ Deficit HSPU

Rest 5:00

(Scale accordingly for this. If needed complete with smaller or even no deficit)

C)Accessory – For Completion

EMOM 15 Minutes

1- 12 DB Bench AHAP

2- 100′ Bamboo Bar OH Carry (light load)

3- Side Plank left

4- Side Plank right

5- Rest