Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

20 band Pull Aparts (10 palms up/10 palms down)

15 Band OHS

1k Bike

Metcon (No Measure)

“AFTER PARTY”-

1)All on a Rower, 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

then,

45:00 w/ Heart Rate @ 180-age