Monday

Elite Wellness – CrossFit

Deadlift (1×2)

Build to a single between 80-90%

then

1×5 (70%)

1×4 (75%)

1×3 (80%)

1×2 (85%)

Metcon (Time)

2 Rounds:

25/20 Cal Row (RX+=Ski)

20 DB Front Rack Lunges (50/35)

4 Rope Climbs

Metcon (No Measure)

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

1)AMRAP 2 Minutes x 3

30 GHD Sit Ups

Max Calorie Air Bike in the remaining time

Rest 5:00

2)4 Rounds

1 Smooth Set of 2″ Deficit Strict HSPU

Then

1 Max Set of 2″ Deficit Strict HSPU

Rest 3:00 Between all sets

3)3 Sets:

10 GHR

:30 Dead Hang

20 Russian Twists

:30 Dead Hang

Rest :90

4)All Running (road or Air)

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age