Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes: (w/partner)
30 Burpees
40 Sandbag Squats
50 Push ups
8 Rope Climbs (RX+=Legless)
30 HSPU
30 Sandbag Cleans
Metcon (No Measure)
“AFTER PARTY”-Complete 0-4 of the following:
1)6 Rounds
20 GHD Sit Ups
2)3 sets:
10/10 Single Arm DB Benchpress
8/8 Single Leg KB RDL (moderate)
:45 Side Plank (each side)
3)Split Jerk
3×72.5%, 3×75%, 2×85%
2×87.5%, 1×92.5%, 1×95%
4)Track Day
Run 400m/Walk 800m
Run 350m/Walk 800m
Run 300m/Walk 1600m as cooldown
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