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