Monday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

Build to 80-90% of 1RM

-then-

10×3 @55%
*Complete 10×3 as an EMOM

Metcon (Time)

For Time:

30-20-10

Thrusters (95/65)

Lateral Burpees Over Bar

Metcon (No Measure)

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

1)3 Rounds:

25 Cal Row

25 T2B

*Rest :30 between rounds

2)For Time

20/15 Calorie Ski

30/32 Calorie Bike

20/15 Calorie Ski

Rest 2:00

30/32 Calorie Bike

20/15 Calorie Ski

30/32 Calorie Bike

Rest 2:00

30/24 Calorie Ski

45/35 Calorie Bike

30/24 Calorie Ski

Rest 3:00

45/35 Calorie Bike

30/24 Calorie Ski

45/35 Calorie Bike

Rest 3:00

40/32 Calorie Ski

60/45 Calorie Bike

40/32 Calorie Ski

Rest 4:00

60/45 Calorie Bike

40/32 Calorie Ski

60/45 Calorie Bike

3)4 rounds

:30 Max GHR (15 rep cap)

:30 Rest

Then,

4 rounds

:30 FS Handstand Hold or HS Hold

:30 Rest

Then,

4 rounds

:30 Farmer Hold (AHAP)

:30 Rest