Monday

Elite Wellness – CrossFit

Deadlift (1×1)

*Complete each rep scheme:

1×6 @60%

1×5 @70%

1×4 @ 80%

1×1 @90%

*log your 90% weight

Metcon (4 Rounds for time)

4 Rounds

Row 375/300m

Rest 3:00
*ALL OUT/FULL SEND/JUST GO!!

Metcon (No Measure)

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

1)For Time

40 Wallballs 20/14lbs to 10′

10/8 Calorie Ski

35 Wallballs 20/14lbs to 10′

15/12 Calorie Ski

30 Wallballs 20/14lbs to 10′

20/16 Calorie Ski

25 Wallballs 20/14lbs to 10′

25/20 Calorie Ski

20 Wallballs 20/14lbs to 10′

30/24 Calorie Ski

15 Wallballs 20/14lbs to 10′

35/28 Calorie Ski

10 Wallballs 20/14lbs to 10′

40/32 Calorie Ski

2)For Time

Handstand Walk Simulator Progression Week 1

All unbroken

10-15-20-25-30-25-20-15-10 Foot Handstand Walk

3)For Reps

AMRAP 5 Minutes x 3

30 Hang Power Snatch 95/70lbs

15 Bar Muscle Ups

Max Rep Double Unders in remaining time

Rest 4:00