Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

200m Run

:30sec Deadhang from Pull Up Bar

10 V-Ups

:30sec Handstand Hold

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


2 Rounds, all with HR @ 180-age

14:00 Row

14:00 Ski

14:00 C2 Bike


AMRAP 25:00

Freestyle Swim for Distance