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
Recent Comments