Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

400m Run @ Forever Pace

50′ Duck Walks

:30 Noes and Toes Handstand Hold

50′ Spiderman Lunge

:30 Dead hang from Pull Up Bar

Metcon (No Measure)

“AFTER PARTY”-

1)All on a Bike or Ski Erg:

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