Tuesday

Elite Wellness – CrossFit

Back Squat (2×3)

*Build to a single at 80-90%

then

2×3 at each percentage

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

18 Wallballs (20/14)

2 Rope Climbs

Rest :30

Metcon (No Measure)

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

1)4 Rounds

25 Toes to Bar

40 Bar Facing Burpees

10 Shoulder to OH 185/130lbs

2)EMOM 9 Minutes – Rotate

1 – 10 Alternating Pistols

2 – 10 Left Leg Pistols

3 – 10 Right Leg Pistols

3)4 Rounds:

30 Overhead Squat Hold

25 Kneeling Banded Crunches

25 Banded Tricep Pull Down (light band)

4)Choose C2 Bike, Air Bike, Ski Erg, Rower, or 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