Thursday

Elite Wellness – CrossFit

Metcon (No Measure)

On a 30min running clock:

3:30min Bike

1min Deadhang from Pull Up Bar

3:30min Row

1min Squat Hold

Metcon (No Measure)

“AFTER PARTY”-

1)Swimming-

Every 4min for 6 Sets: 100m Swim

2)Choose Weakest Machine (except the Ski Erg) 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