Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
On a 30 Minute Running Clock
:20 L-Sit Hold from Pull Up Bar
40/30 Calorie Row @ Forever Pace
:40 Handstand Hold
40/30 Calorie Row @ Forever Pace
:60 Squat Hold
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
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