Saturday

Elite Wellness – CrossFit

Metcon (Time)

6 Rounds

8 Double DB Box Step Overs 50s/35s to 24/20″

Run 200m

6 Double DB Box Step Overs 50s/35s to 24/20″

Run 200m

4 Double DB Box Step Overs 50s/35s to 24/20″

Rest 3:00

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Squat Clean (3-2-1 Waves)

3 @ 70%-2 @ 75%-1 @ 80%

3 @ 75%-2 @ 80%-1 @ 85%

3 @ 80%-2 @ 85%-1 @ 90%

2)AMRAP 14 Minutes

60 Double Unders

15/12 Calorie Ski

Max Wall Walks in 1:00

3)6 Rounds

18/13 Calorie Bike

Rest 4:00

4)4 rounds

:30 Max Tall Box Jumps (36″/30″) (6 rep cap)

:30 Rest

Then,

4 rounds

:30 Banded Tricep Pulldown (light band, speedy reps)

:30 Rest

Then,

4 rounds

:30 Front Squat Hold (light load)

:30 Rest