Monday

Elite Wellness – CrossFit

Metcon (Weight)

Every :90 for 18min

Rounds 1-5

3 Strict Press @60-70%

Rounds 6-9

3 Push Press

Rounds 10-12

3 Push Jerk
*Goal is to add weight every set. Push press and jerks should all be fast and snappy

Metcon (AMRAP – Reps)

AMRAP :90 x 3

Sets of 5 Toes to Bar
*Rest :90 between AMRAP’s

*Goal is MAX T2B BUT they must be completed in sets of 5 to count

Metcon (No Measure)

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

A)Accessory – For Completion

3 rounds

10 DB Bench AHAP w/ perfect form

40 Banded Good Mornings*

1:00 Plank right

1:00 Plank left

*Rest :90

B)Intervals: Bike

5 Rounds

1:30 Bike for Calories

*Rest 1:30

5 Rounds

2:00 Bike for Calories

*Rest 1:00

5 Rounds

2:30 Bike for Calories

*Rest :30