Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

1:00 Squat Hold

500m Row @ Forever Pace

10 Ring Rows

500m Ski @ Forever Pace

10 Seated DB Strict Presses

Metcon (No Measure)


1)All on a Rower, C2 Bike, Ski Erg, or Running:

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


45:00 w/ Heart Rate @ 180-age