Thursday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds:

40/32 Cal Row or Ski

50ft Spider Lunge

:30sec Deadhang from Pull Up Bar

Metcon (No Measure)

“AFTER PARTY”- Complete the following:

1)Swimming:

15:00 Warm Up

Rest 5:00

AMRAP 15:00-25:00

Freestyle Swim for Distance

15:00 Cool Down

2)Choose Weakest Machine or Run:

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age