Thursday

Elite Wellness – CrossFit

Metcon (No Measure)

On a 30 Minute Running Clock

40/30 Calorie Ski or Row @ Forever Pace

10 Ring Rows w/ Pause at the top

25′ Duck Walk Forward

10 Push Ups w/ toe tap

25′ Spider Lunge

Metcon (No Measure)

“AFTER PARTY”-

1)Swimming-

EMOM 20 Minutes: Swim 25 yards

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