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%
(complete 3 seated box jumps after each set)
Metcon (No Measure)
3 Rounds:
10 Ring Roll Outs
10/10 DB Single Arm Upright Row
into
Max DB Head Hold
Metcon (No Measure)
“AFTER PARTY”-
1)5 Rounds
Max Calorie Air Bike in 2:00
2:00 Flush Pace C2 Bike
Rest/Walk 2:00
2)AMRAP 12 Minutes
12 Double KB Front Rack Step Ups (35/26)
15 GHD Sit Ups
12 Double KB Front Rack Step Ups
25 GHD Sit Ups
12 Double KB Front Rack Step Ups
35 GHD Sit Ups
12 Double KB Front Rack Step Ups
45 GHD Sit Ups
12 Double KB Front Rack Step Ups
55 GHD Sit Ups
3)6 Rounds
10 Back Rack Walking Lunges
Rest 2:00
4)12 Rounds
50′ Sandbag Carry 150/100lbs (25′ out and back)
4 Sandbag to Shoulder 150/100lbs
50′ Sandbag Carry 150/100lbs (25′ out and back)
40 Double Unders
Rest 3:00 after every 3 rounds.
5)All on a C2 Bike:
MAFF Session
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
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