Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Tempo Front Squat

5×3
*Start around 60% and build each set.

3-seconds down, full pause, stand up fast.

Metcon (AMRAP – Rounds and Reps)

AMRAPx16:

10 Burpees

20 Wallballs (20/14)

*Rest 1min between rounds

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)AMRAP 1 Minute x 3

Max Distance Row

Rest :30

then,

AMRAP 1:30 x 3

Max Distance Row

Rest :45

then,

AMRAP 2 Minutes x 2

Max Distance Row

Rest 1:00

then,

AMRAP 4 Minutes

Max Distance Row

Rest 2:00

then,

AMRAP 2 Minutes x 2

Max Distance Row

Rest 1:00

then,

AMRAP 1:30 x 3

Max Distance Row

Rest :45

then,

AMRAP 1 Minute x 3

Max Distance Row

Rest :30

2)EMOM 15 Minutes, rotating:

1- 8 Split Squats right (moderate load)

2- 8 Split Squats left

3- 25 GHD Sit Ups

4- Dead Hang

5- Rest