Monday

Elite Wellness – CrossFit

Metcon (Time)

For Time

20/16 Calorie Bike

100 KB Swings 53/35lbs

*Rest 1:30

20/16 Calorie Bike

40 S-Arm KB OH Walking Lunge 53/35lbs

20/16 Calorie Air Bike

*Rest 1:30

50 S-arm KB Thruster 53/35lbs

20/16 Calorie Bike

5 Burpee Muscle Ups

*Rest 1:30

15 Burpee Muscle Ups

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Back Squat

5×70%, 4×75%, 3×80%

4×75%, 3×80%, 2×85%

2)3 Rounds

2:00 Steady Backwards Sled Drag

2:00 Recovery Bike/Walk

3)6 Rounds

20 Calorie Row

3:00 Bike @Forever Pace

20 Calorie Ski

3:00 Bike @Forever Pace

4)4 Rounds

1 Smooth Set of Strict HSPU

Then

1 Max Set of Strict HSPU

Rest 3:00 Between all sets

5)4 Rounds:

:30 Ring Plank Hold

10 Da Vinci Raises

Rest as needed