Monday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds

400m Sandbag Carry (100/75)

20 Burpee Box Jump Overs (30/24)

10 Bar Muscle Ups

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean

1×1 (82.5%), 7×2 (80%), 1×2(70%)

2)For Completion

1 Hard Set of 10/8″ Deficit HSPU

1 Hard Set of 8/6″ Deficit HSPU

1 Hard Set of 6/4″ Deficit HSPU

1 Hard Set of 4/3″ Deficit HSPU

1 Hard Set of 2/1″ Deficit HSPU

1 Hard Set NO DEFICIT HSPU

*Rest 2min between sets

3)4 Rounds:

:30 Overhead Bamboo Bar Hold

20 Weighted Hip Extensions

10 Tempo Empty Barbell Bicep Curls

4)6 Rounds

10 Barbell RDLs

Rest 2:00

5)For Reps

1:30 Row for Distance

1:30 Echo Bike for Distance

1:30 Run for Distance

Rest 3:00

1:20 Row for Distance

1:20 Echo Bike for Distance

1:20 Run for Distance

Rest 3:00

1:10 Row for Distance

1:10 Echo Bike for Distance

1:10 Run for Distance

Rest 3:00

1:00 Row for Distance

1:00 Echo Bike for Distance

1:00 Run for Distance