Elite Wellness – CrossFit
Back Rack Lunge (6×10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Farmer’s Carry
8 HSPU (RX+=Deficit 4/2″)
*Rest :30sec between rounds
Metcon (No Measure)
“AFTER PARTY”-Complete 0-4 of the following:
1)4 Rounds
Run 1000m
Rest 3:00
2)3 sets:
10 Da Vinci Raises
1:00 Heavy Dual KB Front Rack Hold
Max set banded Hamstring Curl
3)For Time
11 Thrusters 135/100
12/9 Calorie Air Bike
11 Thrusters 135/100
12/9 Calorie Air Bike
15 Thrusters 115/80
12/9 Calorie Air Bike
15 Thrusters 115/80
12/9 Calorie Air Bike
19 Thrusters 95/70
12/9 Calorie Air Bike
19 Thrusters 95/70
3)Back Squat
Work up to a single between 80 and 90%
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
Recent Comments