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
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