Monday

Elite Wellness – CrossFit

Split Jerk (5×3)

Sets at:

1×67.5%

1×70%

1×72.5%

1×75%

1×77.5%

Metcon (Time)

2 Rounds:

10 Muscle Ups

25/20 Cal Row (RX+= Ski)

120 Double Unders

25/20 Cal Row

Metcon (No Measure)

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

1)AMRAP 8 Minutes

1 Rope Climb

12 Wallballs 30/20lbs to 10/9′

2 Rope Climbs

15 Wallballs

3 Rope Climbs

18 Wallballs

4/21, 5/24, 6/27, etc.

Continue adding 1 Rope Climb and 3 Wallballs each round

2)3 Rounds

X 30′ HS Walk Speed Shuttles

Rest 3:00

Set up a 30′ section and HS Walk back and forth with fast transitions until you break or have to rest. More than :15 between shuttles means you should take a 3:00 rest

3)EMOM 10 Minutes

1-5 Strict Toes to Bar

2- 10 Strict Ring Dip

Then

EMOM 6 Minutes

1-:30 Lunge Pulse (right leg)

2-:30 Lunge pulse (left leg)

4)Rowing Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age