Monday

Elite Wellness – CrossFit

Metcon (Time)

4 Rounds

5 Wall Walks

12/9 Calorie Bike

4 Wall Walks

12/9 Calorie Bike

3 Wall Walks

12/9 Calorie Bike

Rest 2:00

Metcon (No Measure)

3 Rounds: optional (if time)

2min Squat Hold

15 Da Vinci Raises

10 Pike Ups

Metcon (No Measure)

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

1)All on a Rower: MAFF 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

2)Clean and Jerk

2 @75%

2 @77.5%

2 @85%

2 @87.5%

2 @90%

2 @92.5%

2 @75%