Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

20 Step ups

10 Scap Push Ups

10 R. KBS (53/35)

10 Scap Pull Ups

1/.9k Bike @ forever pace

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