Elite Wellness – CrossFit

Back Squat (1×3)

5×70%, 4×75%, 3×80%

4×75%, 3×80%, 2×85%

Metcon (Time)

6 Rounds:

12 Box Jump ATWO (24/20)

18 Cal Row (RX+= Ski)

Metcon (No Measure)

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

1)All in a 20/14lbs Vest

2 Rounds

Max UB Bar Muscle Ups

Rest 3:00

Max UB Chest to Bar Pull Ups

Rest 3:00

2)In 2:00 complete:

20 Alternating Arm DB Strict Press (opposite arm stays locked out overhead)

In remaining time, GHD Hip Extension Hold

Rest 1:00

(repeat for 3 total sets)

3)Every 4:00 for 24:00

Row 750/675m

4)3 Rounds

2:00 Steady Backwards Sled Drag

2:00 Recovery Bike/Walk