Monday

Elite Wellness – CrossFit

Clean (1×1)

Sets at:

1×1 (75%), 6×3 (72.5%), 1×3 (62.5%)

Metcon (Weight)

4 Rounds:

8 DB Bench Press

20 Pike Compressions

Metcon (No Measure)

“AFTER PARTY”-

1)For Time

40/30 Calorie Bike

15 Bar Muscle Ups

100′ Front Rack Lunge (155/110)

15 Bar Muscle Ups

40/30 Calorie Bike

2)6 Rounds

10 Barbell RDLs

3)8 Rounds

5 Shuttle Runs

15 GHD Sit Ups

5 Shuttle Runs

15 HSPU

5 Shuttle Runs

Rest 1:30

1 shuttle run = 25′ out and 25′ back

4)For Time

Row 1500/1350m

Rest 2:30

Run 1400m

Rest 2:30

Row 750/675m

Run 700m