Tuesday

Elite Wellness – CrossFit

Push Press (2×3)

Complete 2×3 at each percentage:

70%, 67.5%, 65%, 62.5%, 60%

*Complete a set every :60-90sec

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes

6 Burpee Box Jump Overs (24/20)

8 DB Thrusters (50/35)

*Rest 1:30

AMRAP 2 Minutes

*Rest 1:30

AMRAP 1 Minute
*Continue where you left off

Metcon (No Measure)

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

1)3 Rounds

1600/1350m C2 Bike

30 Chest to Bar Pull Ups

1 Max Set of Touch and Go Power Snatch @75%

Rest 3:00

2)5 Rounds

5 ‘No Jump’ Rope Climbs to 15′ AFAP

Rest 3:00

3)2 Rounds:

10/10 Back Rack Tempo Box Step Ups

100′ OH Dual KB Carry

15 Back Extensions

100′ OH Dual KB Carry

4)All Running

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age