Monday

Elite Wellness – CrossFit

Metcon (Time)

5 Rounds

15/12 Calorie Bike

8 S-arm Alternating DB Hang Squat Cleans 50/35
*RX+= DB (70/50)

Metcon (No Measure)

Every :45 for 12 Rounds or failure to complete:

4 Unbroken Muscle Ups
*Scale to your hardest Pull Up variation if needed

*Goal is still unbroken

*Once rep count isn’t completed in :45 stop where you are at

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)Deadlift MAX (IF YOU MISSED THE MAX OUT CLASS ONLY!)

2)\Every 2:30 until Failure

12 Bar Facing Burpees

10 Wallballs 20/14lbs*

*Add 10 Wallballs per round

3)For Completion

EMOM 16 Minutes

1- 12 Back Rack Box Step Up (6 per leg; moderate light load)

2- 10 Pike Compressions

3- ME 90 Degree Push Up Hover Hold*

4- Rest

4)For Reps

2 Rounds

Every :90 for 6:00 – Rotate Movements (each movement once)

– Run 300m

– 20 GHD Sit Ups

– Max KB Swings 70/53lbs in :60

Rest (full :90)

then,

Every :90 for 6:00 – Rotate Movements

– 20 GHD Sit Ups

– 20 KB Swings 70/53lbs

– Max Distance Run in :60

Rest (full :90)

then,

Every :90 for 6:00 – Rotate Movements

– 20 KB Swings 70/53lbs

– Run 300m

– Max GHD Sit Ups in :60

Rest (full :90)

then, restart at the top for a second round.