Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes-

250m Row

10 Push Ups (w/toe taps)

12 Glute Bridges

10 Empty Bar Overhead Squat

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

15:00 Row

15:00 Ski

15:00 C2 Bike

2)Swimming-

AMRAP 20:00

Freestyle Swim for Distance