Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

500m Row

4 Inchworms

8 Banded Good Mornings

12 Hollow Rocks

1k Bike

Metcon (No Measure)

“AFTER PARTY”-

1)MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age

then,

Cool Down – 12-15 Minutes