Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

800m Run @ Forever Pace

50′ of Spiderman Lunges

50′ Duck Walk

10 Strict T2B

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

11:00 Row

11:00 Ski

11:00 C2 Bike

2)Swimming:

15min- Warm Up

AMRAP 20 Min- MAX Distance

15min- Cooldown