Elite Wellness – CrossFit

Metcon (No Measure)

Every 5 Minutes for 30 Minutes

10 Ground to Overhead w/ Plate

10 Russian Twists w/ Plate

10 Step Ups

Row @ Forever Pace in remaining time
RX+= Ski

Metcon (No Measure)


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