Monday

Elite Wellness – CrossFit

Deadlift (1×4)

*Build to a heavy single between 85-90%

*then complete:

1×6 60%

1×5 70%

1×4 80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Buy In: 800m Run

AMRAP in remaining time:

5 Sandbag to Shoulder (100/75)(RX+=150/100)

10 HSPU

Metcon (No Measure)

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

1)3 Rounds

12 S. DB Goblet Step Ups (70/50)

24 Burpee Box Jump Overs (24/20)

Rest 3:00

2)5 Rounds

15 GHD Sit Ups for speed

Rest as little as needed to perform all 5 sets of 15 within :01-:03 of each other.

Rest 4:00, then:

40 GHD Sit Ups for time

3)For Completion

3×10/10 Single Leg KB RDL

3×15/15 Pallof Press

3×15 Banded Push Ups into Max Plank hold on last rep\

4)For Time

Run 1200m @Sustain Pace

Row 500m @Flush Pace

Ski 1600/1400m @Sustain Pace

Row 500m @Flush Pace

C2 Bike 3200/2800m @Sustain Pace

Row 500m @Flush Pace

Ski 1600/1400m @Sustain Pace

Row 500m @Flush Pace

Run 1200m @Sustain Pace