Tuesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

27-24-21-18-15-12-9

Wallballs (20/14)(RX+= 30/20)
*400m after each set (even the 9)

Metcon (No Measure)

3 Rounds: (optional if time)

Accumulate :20 L Sit Hold

*Between each :20 set:

15 Empty Barbell Glute Bridges

15 Empty Barbell Bicep Curl

Metcon (No Measure)

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

1)8 Rounds

1/.9k C2 Bike

Rest 1:00

2)3 Rounds

2/1.8K Echo Bike

Then,

14 DB Box Step Ups 24/20″ w/ 50/35lbs

3 Rope Climbs

14 DB Box Step Ups 24/20″ w/ 50/35lbs

3 Rope Climbs

14 DB Box Step Ups 24/20″ w/ 50/35lbs

Rest 3:00

3)For Completion

1 Smooth Set of 10″ Deficit HSPU

Rest 2:00

1 Smooth Set of 8″ Deficit HSPU

Rest 2:00

1 Smooth Set of 6″ Deficit HSPU

Rest 2:00

1 Smooth Set of 4″ Deficit HSPU

Rest 2:00

1 Smooth Set of 2″ Deficit HSPU

Rest 2:00

1 Smooth Set of HSPU

4)Every 2:00 for 20:00

3 Deficit Deadlift @62.5%

3 Seated Box Jumps for Power