Monday

Elite Wellness – CrossFit

Back Squat (1×3)

Sets at:

5×65%, 4×70%, 3×75%

5×70%, 4×75%, 3×80%

Metcon (Time)

2 Rounds:

21 Power Cleans (115/80)

15 OH Walking Lunges (115/80)

9 Bar Muscle Ups

Metcon (No Measure)

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

1)3 Rounds

2:00 Steady Backwards Sled Drag

2:00 Recovery Bike/Walk

2)Warm Up

15:00 Bike @ Forever Pace

then:

Every 2:00 for 30:00

24/21 Calorie C2 Bike

3)For Completion

3 Sets: MAX Rep Pause Strict Pull Up

-then-

5 Rounds:

:20sec Hollow Hold

:30sec Plank

4)5 Rounds – Climb the ladder by 1’s

8″” Deficit Parallette HSPU

Rest 3:00

Do 1 rep, kick down, right into 2 reps, then back down. 3 reps, kick down, and so on until failure.