Tuesday

Elite Wellness – CrossFit

Shoulder Press (1×5)

*Every :90 Until Failure

5 Strict Press @50%*

**Add 5% per round

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

12 Double DB Box Step Overs (50/35)

12 Devil’s Presses (50/35)

12 DB Shoulder to OH (50/35)

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)3 Rounds

Max Set of Muscle Up +4/3s

Rest 3:00 (Guys do 4 extra dips per MU/Ladies do 3)

2)Every 4:00 for 16:00

10 Weighted Hip Extensions

15 Barbell Good Mornings (light load)

3 Plank Walk Outs

3)3 Rounds

60/50 Calorie Row

Rest 3:00

4)Until 20 Rope Climbs have been completed:

AMRAP 2 Minutes

8 Burpee Box Jump Overs*

Max rep Rope Climbs in remaining time

Rest 1:00

Each new interval, add 2 Burpee Box Jump Overs. Height is 30/24″.