Elite Wellness – CrossFit
Back Squat (3×10)
*All sets at 60%
Metcon (Time)
4 Rounds:
4 Wall Walks
8 OH Squats (115/80)
12 Box Jump Overs (24/20)(All the way)
*Rest :30
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)AMRAP 5 Minutes
50′ Farmer Lunges 70/50lbs
15/12 Calorie Ski
15 Toes to Bar
15/12 Calorie Ski
Rest 1:00
AMRAP 3 Minutes
Rest 1:00
AMRAP 2 Minutes
Rest 1:00
AMRAP 2 Minute
2)EMOM Until Failure*
4 Rope Climbs
*Aim to accumulate 7-10 rounds, even if you have to skip a minute strategically.
3)For Completion
3×10/10 Single Leg KB RDL
3×15/15 Pallof Press
3×20 Banded Bicep Curl (for speed, light band)
4)All on a Bike or Ski Erg:
MAFF Session
Warm Up
5:00, Heart Rate @ (160-age)
5:00, Heart Rate @ (165-age)
Rest/mobilize/hydrate for 5:00
then,
45:00 w/ Heart Rate @ 180-age
5)Track Day
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