Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

1×1 @85%

Then Every :90 Complete:

2×3 @72.5% of 1RM

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

Metcon (No Measure)

Tabata:

L Sit Hold (Scaled= Knee Tuck)

*Rest 2min*

Ring Row Hold

Metcon (No Measure)

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

1)4 Rounds

25/20 Calorie Row

8 Bar Muscle Ups

Rest 1:30

2)5 Rounds

1:00 Bike (Moderate)

1:00 Bike (Hard)

1:00 Bike (Easy)

Rest 5:00

2 Rounds

2:30 Bike (Moderate)

2:30 Bike (Easy)

Rest 5:00

5 Rounds

1:00 Bike (Moderate)

1:00 Bike (Hard)

1:00 Bike (Easy)

3)For Completion

Every 2:00 for 18:00 – Rotate Movements (3 rounds each)

12 Strict HSPU

14 Deficit HSPU 4/2″

16 HSPU

4)AMRAP 14 Minutes – Climb the Ladder

100m Run

2 Clean and Jerks 165/110lbs

100m Run

3 Clean and Jerks 165/110lbs

100m Run

4 Clean and Jerks 165/110lbs

100m Run

5 Clean and Jerks 165/110lbs

And so on…