Elite Wellness – CrossFit
Power Clean (1×3)
*Complete as a 10min EMOM
*All sets at 65%
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
15 Kettlebell Swings (53/35)
45 Double Unders
15 Kettlebell Swings
45 Double Unders
Rest 1:00
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
Row 1,000m
30 GHD Sit Ups
Row 500m
30 GHD SIt Ups
Row 500m
30 GHD Sit Ups
Row 1,000m
2)EMOM 10 Minutes
4 Devils Press (Heavy)
3)3 Rounds
12 Seated Barbell Strict Press (light moderate load)
20 Barbell Good Mornings (use same barbell/load)
20 V-Ups
Rest 1:00
4)MAFF Session
Warm Up
5:00, Heart Rate @ (160-age)
5:00, Heart Rate @ (165-age)
5:00, Slowly Build Heart Rate to (180-age)
Rest/mobilize/hydrate for 5:00
then,
45:00 w/ Heart Rate @ 180-age
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