Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20 KB Snatch 70/53lbs

25 Lateral Burpee Box Jump Overs (24/20)

15 Chest to Bar Pull Ups

Rest 2:00

Metcon (No Measure)

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

1)2 Rounds

1:00 Farmers Carry

3:00 Recovery Walk

Then

1 Round

Farmers Carry for max time with same weight

2)AMRAP 3 Minutes

10/8 Calorie C2 Bike

12 Handstand Push Ups

Rest :30

AMRAP 2 Minutes

Rest :30

AMRAP 1 Minute

3)EMOM 12 Minutes – Rotate

1 – 12 Alternating Pistols

2 – 12 Left Leg Pistols

3 – 12 Right Leg Pistols

4)3 Sets:

15 GHD Medball Sit Up

:90 Banded March

5)Track Day

Warm Up

5:00 Walk Increasing Pace

5:00 Jog Slow

5:00 Jog Increasing Pace

Roll out arches/Floss Ankles

Rest 5:00, then:

6 Rounds

400m @ Sustain Pace

400m @ Reach Pace

Reach Pace: Faster than 3 mile pace

Sustain Pace: 10K Pace

then,

Cool Down

15:00 Walk