Thursday

Elite Wellness – CrossFit

Metcon (Calories)

AMRAP 30 Minutes:

400m Run

20 Single Leg RDL (10ea side)

10 Band Pull Aparts

2min Bike
*Score is Bike Cal total at the end

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

12:00 Row

12:00 Ski

12:00 C2 Bike

2)15:00 Warm Up

Rest 5:00

AMRAP 25:00

Swim for Distance

15:00 Cool Down