Monday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

Deadlift

3×10 (65%)

1xAMRAP (65%)

Metcon (Time)

For Time:

9 Shoulder to Overhead (135/95)(RX+=165/115)

12 Bar Facing Burpees

15/12 Calorie Row

9 Shoulder to Overhead

Rest :30

12 Bar Facing Burpees

15/12 Calorie Row

9 Shoulder to Overhead

Rest :30

12 Bar Facing Burpees

15/12 Calorie Row

Metcon (No Measure)

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

1)AMRAP 5 Minutes x 3

15/12 Calorie C2 Bike

10 OH Squats 95/65lbs

30′ HS Walk

Rest 2:30 between AMRAPs. Continue where you left off.

2)EMOM 12 Minutes – Rotate

1 – 12 Alternating Pistols

2 – 12 Left Leg Pistols

3 – 12 Right Leg Pistols

3)For Completion

3×10/10 Single Leg KB RDL

3×15/15 Pallof Press

3×20 Banded Tricep Pull Down (for speed, light band)

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