Monday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 31 Minutes: (w/partner)

Partner 1: AMRAP

8 Thrusters (155/105)(DB=50/35)

6 Rope Climbs

11 Box Jumps (30/24)

Partner 2:

400m Run
*Partners switch every time a 400m run is completed

Metcon (No Measure)

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

1)3 Sets:

10 Sandbag Bear Hug Walking Lunges

15 DB Bent Over Rows

Max Effort L-Sit Hold

Rest :90

2)EMOM Until Failure

1 Peg Board Climb

18 Minute Cap

3)Overhead Squat

8×1 @85%+

4)AMRAP 6 Minutes:

10/8 Cal Bike

5 Bar Muscle Ups

3 Hang Squat Snatch (115/85)(RX+=165/115)

5)Deadlift

Build to a single between 85-95%

-then-

1×5 (75%)

1×4 (80%)

1×3 (85%)

1×2 (90%)

6)All Running (road or Air)

MAFF Session

Warm Up

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

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

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

72:00 w/ Heart Rate @ 180-age