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