Elite Wellness – CrossFit
Metcon (Time)
For Time
10 Rounds
8 DB Front Rack Lunge 70s/50s
12 HSPU
Row 300m
Rest 1:00
Metcon (No Measure)
EMOM 10 Minutes
1- 10 Plank Up/Down + 5 V Ups
2- 5 V Ups + 10 Plank Up/Down
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Weight
Strict Press
1×1 @85%
Then
2×3 @72.5% of 1RM
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2)For Time
Every 4 Minutes for 20 Minutes
75m Empty Sled Sprint
3)5 Rounds:
50-75ft HS Walk
*Rest 2min between sets
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