Tuesday

Elite Wellness – CrossFit

Back Squat (8×3)

*Build to a heavy single @80-90% before starting working sets

*Complete a set every 2min @60%

*After each set complete 3 seated box jumps

Metcon (No Measure)

4 rounds

10 Barbell Hip Thrusts (moderate heavy load)

20 Plate Truck Drivers

1min Chinese Plank

Rest :90

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)For Time

60/50 Calorie Ski

120/105 Calorie Row

60/50 Calorie Ski

Rest 4:00

60/50 Calorie Row

120/105 Calorie Ski

60/50 Calorie Row

2)For Time

35 Burpee Box Jump Overs 30/24″”

15 GHD Sit Ups

25 Burpee Box Jump Overs 30/24″”

25 GHD Sit Ups

15 Burpee Box Jump Overs 30/24″”

35 GHD Sit Ups

3)For Time

5 Rounds

35/28 Calorie Ski

3 Clean Complexes 225/160lbs

Rest 3:30

1 Clean Complex = Power Clean, Front Squat, Hang Power Clean, Front Squat