Elite Wellness – CrossFit

Metcon (Time)

10 Rounds:

15 Weighted Sit Ups

100m Run

1 Legless Rope Climb

*Rest 1min
RX+= GHD Sit Ups

Metcon (Time)

Optional: IF TIME AVAILABLE

5 Rounds:

60ft HS Walk (Rest 1min)

or

HS Practice

Metcon (No Measure)

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

1)Every 3:00 for 24:00

3 Touch and Go Squat Cleans @60-70%

2)Every 3 Minutes for 30 Minutes

200m Bike

3)AMRAP 17 Minutes

Ski 400m

20 HSPU

4)4 rounds:

:30 L Sit Hold

20 Step Through Lunges (light weight)

Accumulate :30 in Bottom of a Ring Dip Hold