Elite Wellness – CrossFit
Back Squat (1×2)
Sets:
4×75%, 3×80%, 2×85%
4×80%, 3×85%, 2×87.5%
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
15/13 Calorie Row
45 DU
15 Alt. DB Snatch (50/35)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-2 of the following:
1)4 Rounds
500/450m Ski
15 Medball GHD Sit Ups 20/14lbs
10 BMU
2)MAFF Session- Any cardio
Warm Up
5:00, Heart Rate @ (160-age)
5:00, Heart Rate @ (165-age)
then,
45:00 w/ Heart Rate @ 180-age
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