Monday

by | Nov 6, 2022 | Uncategorized

Elite Wellness – CrossFit

Metcon (Time)

20 Rounds-

200m Run

6 sHSPU

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 7 Minutes

Run 400m

40/36 Calorie Row

Max Calorie Ski in remaining time

C2 Bike 1K @Flush Pace

AMRAP 7 Minutes

40/36 Calorie Ski

Run 400m

Max Calorie Row in remaining time

C2 Bike 1K @Flush Pace

AMRAP 7 Minutes

40/36 Calorie Row

40/36 Calorie Ski

Max Distance Run in remaining time

2)3 Sets:

20 Sandbag Bear Hug Walking Lunges (100/75)

15 DB Bent Over Rows

Max Effort Chinese Plank

Rest :90

3)For Completion

1 Hard Set of Bar Muscle Ups

Rest 3:00

1 Hard Set of C2B Pull Ups

Rest 3:00

1 Smooth Set of Bar Muscle Ups

Rest 2:00

1 Smooth Set of C2B Pull Ups

Rest 2:00

1 Easy Set of Bar Muscle Ups

Rest 1:00

1 Easy Set of C2B Pull Ups

4)4 Rounds

100′ Sled Push

10 Box Jump Overs (24/20)

16 Thrusters (125/90)

Rest 3:00

5)Deadlift-

1×85-90%, 6×67.5%, 5×77.5%, 4×87.5%