Thursday

Elite Wellness – CrossFit

Metcon (Time)

4 Rounds

1000m Row @ a Forever Pace

20 Spiderman Lunges

20 Scap Push Ups

20 Scap Pull Ups

Metcon (No Measure)

“AFTER PARTY”-

1)Swimming-

Every 3:00 for 21:00

Swim 75yds

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