Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (No Measure)

EMOM 12 Minutes

1- 12 Pike Compressions

2- Side Star Plank L

3- 12 Pike Compressions

4- Side Star Plank R
*Scale to regular side plank if needed

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)For Time

Run 300m

18 Strict HSPU

Run 300m

15 SHSPU

Run 300m

12 Strict HSPU

Run 300m

2)For Rounds and Reps

AMRAP 30 Minutes

10 Bench Press 165/110lbs

20/16 Calorie Row

10 Toes to Bar

Rest 1:00

3)For Time

150/125m Ski

Rest :45

300/250m Ski

Rest 1:30

450/350m Ski

Rest 2:15

600/500m Ski

Rest 3:00

450/350m Ski

Rest 2:15

300/250m Ski

Rest 1:30

150/125m Ski

4)For Completion

Every 3:00 for 12:00

1 Comfortable set of Muscle Ups

then, @ 12:00

1 Max Set of Muscle Ups