Tuesday

Elite Wellness – CrossFit

Shoulder Press (1×5)

*Complete a set every :90sec until failure

*Start at 50% of 1RM

*Add 5% every round (55, 60, 65, 70, etc)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

20 Goblet Walking Lunge (53/35)

30 Wallballs (20/14)

60 Double Unders

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)Interval Test

Until 20 Rope Climbs have been completed:

AMRAP 2 Minutes

8 Burpee Box Jump Overs* (30/24)

Max rep Rope Climbs in remaining time

Rest 1:00

*Add 2 Burpees each round

2)For Time

3 Rounds

20/16 Calorie Ski

Rest 2:00

then,

2 Rounds

40/32 Calorie Ski

Rest 2:30

then,

1 Rounds

60/45 Calorie Ski

Rest 3:00

then,

2 Rounds

40/32 Calorie Ski

Rest 2:30

then,

3 Rounds

20/16 Calorie Ski

Rest 2:00

3)For Completion

Alternating DB Snatch

3×10 AHAP

Rest as needed to stay heavy and unbroken

4)For Completion

Every 4:00 for 16:00

10 Seated Barbell Strict Press (moderate load)

15 Barbell Good Mornings (light load)

3 Plank Walk Outs