Elite Wellness – CrossFit

Deadlift (1×3)

Complete 2×3 at each percentage:

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

*Complete a set every :60-90sec

Metcon (Time)

3 Rounds:

15 Lateral Burpees Over Bar

15/12 Cal Row (RX+= Ski)

Metcon (No Measure)

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

1)EMOM 12 Minutes – Rotate

1 – 10 Alternating Pistols

2 – 10 Left Leg Pistols

3 – 10 Right Leg Pistols

2)4 Rounds

:30 Front Squat Hold

25 Alt V-Ups

25 Banded Tricep Pull Down (light band)

3)For Rounds and Reps

AMRAP 6 Minutes

2/1.6K Bike

12 Rope Climbs

Rest 1:00

AMRAP 4 Minutes

Rest 1:00

AMRAP 2 Minutes

Rest 1:00

AMRAP 2 Minutes

Continue where you left off each AMRAP

4)All Running (road or Air)

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