Tuesday

Elite Wellness – CrossFit

Deadlift (1×1)

Build to 1x1x80%

-then-

2×3 @ each %:

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

200m Medball Run (20/14)

30 Wallballs (20/14)
RX+= 30/20lb Wallball

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)5 Rounds – Climb the ladder by 1’s

8″” Deficit Parallette HSPU

Rest 3:00

2)3 Rounds:

15 DB Bench

12 Rower Pike Up

24 Banded Hamstring Curl

3)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

4)AMRAP 3 Minutes until you complete:

27-24-21-18-15

GHD Sit Ups

1/.9K Bike in between each set

Rest 1:00 between AMRAPs