Tuesday

Elite Wellness – CrossFit

Push Press (2×3)

*Complete 2×3 of each percentage:

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

*Complete a set every :60-90sec

Metcon (Time)

For Time

24-21-18-15-12-9

Wallballs (20/14)(RX+= 30/20)
**Before each set complete 6 DB Burpee Step Overs

(50/35)(24/20)

Metcon (No Measure)

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

1)3 Rounds

10 Bench Press

Rest 3:00

2)3 Rounds

30 GHD Sit Ups

3 Legless Rope Climbs

22 Deadlifts @ 50% 1RM

Rest 3:00

3)3 Rounds:

30 Plyo Step Ups

15 Dumbell Hollow Lifts

Rest as needed

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