Saturday

Elite Wellness – CrossFit

Metcon (6 Rounds for time)

Every 3 Minutes for 18 Minutes:

18/15 Calorie Bike

9 OH Squats (115/85)(RX+=185/130)

Metcon (No Measure)

“AFTER PARTY”-

1)3 Rounds

Run 1400m

Rest 2:30

2)Bench Press

5 @40%, 5 @50%, 5 @60%

5 @65%, 5 @70%, AMRAP @75%

3)Strict Press

10×3 @60%

4)6 Rounds

1 Legless Rope Climb for Speed*

Rest 2:00

Then

AMRAP 1:00 x3

Max Legless Rope Climbs

Rest 3:00

5)2 Sets:

Max Set Band Resisted Push Ups

into Max Lunge Hold*

Rest 2:00 between sets

*One leg each round on the lunge hold

THEN

5 Rounds:

:20 Hollow Hold

directly into

:30 Plank Hold

directly into

:10 Rest