Tuesday

Elite Wellness – CrossFit

Back Squat (1×1)

3×70%

3×75%

3×80%

2×85%

2×90%

1×92.5%

1×90-95%

Metcon (No Measure)

Optional: if time

3 Sets-

12 DaVinci Raises

:30sec Ring Plank Hold

20yd Sled Row

Metcon (No Measure)

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

1)6 Rounds

5 Left Arm DB Shoulder to OH

5 Right Arm DB Shoulder to OH

2)6 Rounds

2:00 Max Bike Calories

Rest 2:00

3)For Time

200m Sandbag Carry 150/100lbs

10 Sandbag to Shoulder 150/100lbs

5 Burpee Muscle Ups

Rest 1:00

5 Burpee Muscle Ups

20 DB Box Step Overs 50s/35s to 24/20″

10 Devil’s Press 50s/35s

Rest 1:00

10 Burpee Muscle Ups

4)AMRAP 7 Minutes x 3

30/24 Calorie Row

20 Kettlebell Swings 70/53lbs

30/24 Calorie Row

20 Strict HSPU

Rest 5:00 between rounds. Pick up where you left off each round.

5)Barbell Back Rack Walking Lunge Steps

2×20

2×10