Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
20 Lateral Box Step Overs
100 Single Unders
20 Scap Push Ups
1000m Row @ Forever Pace
Metcon (No Measure)
“AFTER PARTY”-
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)
Rest/mobilize/hydrate for 5:00
then,
45:00 w/ Heart Rate @ 180-age
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