Elite Wellness – CrossFit

Snatch (5×2)

*Complete a set every 2min

*Start around 70% and build as form allows

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

10 Weighted Sit Ups

10/8 Cal Bike

*Rest :30
RX+= GHD

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)6 Rounds

10 Left Leg Pistols

10 Right Leg Pistols

Rest 2:00

2)6 Rounds

10 T&G Push Jerk

Rest 2:00

3)For Time

30/25 Calorie Ski

Rest 5:00

25/20 Calorie Ski

Rest 5:00

20/15 Calorie Ski

4)On a continuous 18 minute clock:

Every 3 Minutes for 9 Minutes

15 HSPU

14 Front Rack Walking Lunge Steps 155/105lbs

Max Calorie AAB in remaining time

Immediately into:

Every 3 Minutes for 9 Minutes

20/15 Calorie AAB

18 Front Rack Walking Lunge Steps 75/55lbs

Max HSPU in remaining time