Monday

by | Nov 20, 2022 | Uncategorized

Elite Wellness – CrossFit

Deadlift (1×2)

*Build to a single around 90%

*then complete:

1×4 (87.5%)

1×3 (90%)

1×2 (92.5%)

Metcon (No Measure)

4 Sets:

15 Goodmornings (Lightweight)

25 Russian Twists

10 Empty Bar Curls

Metcon (No Measure)

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

1)4 Rounds

1 Smooth Set of Muscle Ups

Then

1 Max Set of Muscle Ups

Rest 3:00 Between all sets

2)AMRAP 33 Minutes

100/90 Calorie Row

Rest 2:00

3)3 Rounds

200m Run

7 Hang Power Cleans 225/155lbs

50 Double Unders

4)For Time

40/36 Calorie Air Bike

36 Thrusters (75/60)

Rest 4:00

40/36 Calorie Air Bike

30 Thrusters (95/70)

Rest 4:00

40/36 Calorie Air Bike

24 Thrusters (115/80)

Rest 4:00

40/36 Calorie Air Bike

18 Thrusters (135/100)