Elite Wellness – CrossFit
Metcon (Weight)
Strict Press
1×1 @80%
Then EMOMx10:
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
Metcon (Time)
For Time:
40/28 Calorie Assault Bike
Rest :30
40 Handstand Push Ups
Rest :30
40 DB Snatch 50/35lbs
Rest :30
40 Double DB Front Squats 50s/35s
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Completion
4 Rounds for Quality
10 Pike Compressions
10 Weighted Hip Thrusts
2)For Time
5 Rounds
30 Double Unders
10 Toes to Bar
3 Deadlifts @ 70-80%
30 Double Unders
10 Toes to Bar
3 Deadlifts @ 70-80%
*Rest 3:00
3)For Completion
4 Rounds
In 4:00
400/350m Ski
Max Distance C2 Bike
*Rest 1:00
In 4:00
800/700m C2 Bike
Max Distance Ski
*Rest 2:00
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