Monday

Elite Wellness – CrossFit

Split Jerk (1×3)

5×65%

4×70%

3×75%

5×70%

4×75%

3×80%

Metcon (AMRAP – Reps)

AMRAP 14 Minutes

20 Push Ups

20 Lunges (Bodyweight)

1min MAX T2B
*score is total T2B

*Rest 1min after each round

Metcon (No Measure)

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

1)For Time

16-14-12-10-8

Alternating Sandbag to Shoulder 100/70lbs

10 Box Jump Overs 36/30 (after each round)

2)4 Rounds

1 Smooth Set of Strict HSPU

Then

1 Max Set of Strict HSPU

Rest 3:00 Between all sets

3)For Time

2/1.8k C2 Bike

750/675m Ski

400m Run

Rest 2:00

1/.9k Ski

600m Run

1/.9k C2 Bike

Rest 2:00

800m Run

1.5/1.4k C2 Bike

500/450m Ski

4)EMOM 10 Minutes, rotating:

1- 5 Barbell Roll Outs

2- 15 DB Skull Crushers

5)Back Squat

5×5 @70%