Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

20 Shoulder Taps (in handstand)

15 Cal Bike

12 Cossack Squats

9 Hollow Rocks

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)MAFF Session

Warm Up

5:00 Row, Heart Rate @ (160-age)

5:00 Ski, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

2 Rounds, all with HR @ 180-age

10:00 Row

10:00 Ski

10:00 C2 Bike

2)Swimming

15min- Warm Up (technique work)

AMRAP 15min- Max Distance

15min- Cooldown (technique work)