Monday

Elite Wellness – CrossFit

Metcon (Time)

For Time

100 Calorie Row

60 Box Jump Overs (24/20)

14 DB Walking Lunges (50/35) (One overhead, one in front rack)

40 Handstand Push Ups

14 DB Walking Lunges (One overhead, one in front rack)

20 Devils Presses 50/35lbs

Metcon (AMRAP – Reps)

Optional: if time

3x MAX Rep Pause Push Ups (:2sec Pause at bottom)

5 Rounds:

:20 Hollow Hold

:30 Plank

Metcon (No Measure)

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

1)3 Rounds

Ski 750m

Rest 3:00

Then

Max distance ski in average total time for previous 3 rounds

2)1-2-3-4-5-6-7-6-5-4-3-2-1

Unbroken Muscle Ups

Set only counts if it’s unbroken.

3)Work up to a deadlift single between 80 and 90%

Then:

1×6@65-70%

1×5@75-80%

1×4@85-90%