Monday

Elite Wellness – CrossFit

Clean (1×1)

*Build to 1RM

Metcon (No Measure)

4 Sets: if time

:30 Ring Roll Outs

:30 Dumbbell Head Holds

1:00 Wall Sit Hold

Metcon (No Measure)

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

1)For Time:

30/24 Cal Row

10 Wall Walks

30 Farmer Lunge Steps (50/35)

10 Wall Walks

30/24 Calorie Row

10 Wall Walks

30 Farmer Lunge Steps (50/35)

10 Wall Walks

30/24 Calorie Row

2)AMRAP 24 minutes

1/0.8k Air Bike

20 Wallballs (20/14)

1/0.8k Air Bike

20 Wallballs (20/14)

Rest 2:00

3)6 Rounds

10 Barbell RDLs

Rest 2:00

4)2 Rounds

1 Smooth Set of Bar Muscle Ups

Rest 2:00

1 Smooth Set of Chest to Bar Pull Ups

Rest 2:00

Then

1 Big Set of Bar Muscle Ups

Rest 3:00

1 Big Set of Chest to Bar Pull Ups