Tuesday

Elite Wellness – CrossFit

Back Squat (5×3)

*Build to a heavy single at 80-90%

*Complete a set every 2min @62.5%

*After each set complete 3 Seated Box Jumps

Metcon (No Measure)

3 Rounds:

10 DB Bent Over Rows

20 Hollow Rocks

1min Wall Sit (If able add weight)

Metcon (No Measure)

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

1)4 Rounds

12 HSPU

50 Double Unders

12 HSPU

Rest 3:00

2)On a continuous 24 minute clock:

Every 3 Minutes for 12 Minutes

18 Chest to Bar Pull Ups

21 Wallballs 30/20lbs to 10/9′

Row for Calories in remaining time

right into:

Every 3 Minutes for 12 Minutes

21 Wallballs 30/20lbs to 10/9′

18 Chest to Bar Pull Ups

Row for Calories in remaining time

3)5 Rounds

HSW Course

Rest 3:00

4)15k Bike (Hold moderate pace, no sprinting)