Thursday

Elite Wellness – CrossFit

Metcon (Distance)

10 Rounds

AMRAP 1:00

Row @ Forever Pace

Rest :30

10 Rounds

AMRAP 1:00

Ski or Bike @ Forever Pace

Rest :30

Metcon (No Measure)

“AFTER PARTY”- Complete 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

13:00 Row

13:00 Ski

13:00 C2 Bike

2)Swimming-

AMRAP 30:00

Freestyle Swim for Distance