Monday

Elite Wellness – CrossFit

Deadlift (1×1)

*Complete reps at each percentage:

1×6 @67.5%

1×5 @77.5%

1×4 @87.5%

1×1 @97.5%

Metcon (Time)

4 Rounds:

30/25 Cal Row

5 Wall Walks
*RX+= 5 Rounds

*15min Cap

Metcon (No Measure)

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

1)Handstand Walk Simulator Progression Week 4

All unbroken

25-30-35-40-45-40-35-30-25 Foot Handstand Walk

2)AMRAP 4 Minutes

15 GHD Sit Ups

15 KB Swings 70/53lbs

15 Toes to Bar

Rest 3:00

AMRAP 4 Minutes

15 GHD Sit Ups

15 KB Swings 70/53lbs

11 Chest to Bar Pull Ups

Rest 3:00

AMRAP 4 Minutes

15 GHD Sit Ups

15 KB Swings 70/53lbs

7 Bar Muscle Ups

3)4 rounds

:30 Max Back Extensions*

:30 Rest

Then,

4 rounds

:30 Alternating DB Strict Press**

:30 Rest

Then,

4 rounds

:30 Lunge Pulse Right Leg

:30 Rest

Then,

4 rounds

:30 Lunge Pulse Right Leg

:30 Rest