Monday

Elite Wellness – CrossFit

Deadlift (1×1)

Build to a single at 80%

-then-

1×6 @60-70%

1×5 @70-80%

1×4 @80-90%

Metcon (Weight)

3 Sets:

15 Kang Squats (light load)

:30 Chinese Plank

Metcon (No Measure)

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

1)3 Rounds

2:00 Steady Forwards Sled Drag

2:00 Recovery Bike/Walk

2) For Time

30/25 Calorie Row

50 Box Jump Overs 36/30″

30/25 Calorie Row

20 GHD Sit Ups

Rest 2:00

30 GHD Sit Ups

30/25 Calorie Row

25 OH Squats 135/95lbs

Rest 2:00

25 OH Squats 135/95lbs

30/25 Calorie Row

60′ HS Walk

Rest 2:00

90′ HS Walk

30/25 Calorie Row

Rest 2:00

5/4 Legless Rope Climbs

30/25 Calorie Row

3)Warm Up

15:00 Bike @ Forever Pace

then:

15 Rounds

600m C2 Bike

Rest 1:00

4)EMOM 12 Minutes – Rotate

1 – 10 Alternating Pistols

2 – 10 Left Leg Pistols

3 – 10 Alternating Pistols

4 – 10 Right Leg Pistols