Thursday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds, not for time

1000m Bike @ Forever Pace

:30 Dead hang from Pull Up Bar

500m Ski @ Forever Pace

:30 Noes and Toes Hold

500m Row @ Forever Pace

:30 Hollow Hold (RX+=off GHD)

20 Box Step Ups

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

then,