Elite Wellness – CrossFit
Metcon (Weight)
Every 3:00 for 15:00
1 Clean Skill Complex
High+Mid+Low+Full
Metcon (Calories)
AMRAP 7 Minutes:
15 Wall Walks
30 DB Front Squats (50/35)
MAX Cal Row in remaining time
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)AMRAP 7 Minutes
3 Rope Climbs
200′ Max Sandbag Carry Shuttles 150/100lbs (50′ at a time)*
Rest 2:00
AMRAP 5 Minutes
Rest 2:00
AMRAP 3 Minutes
Rest 2:00
AMRAP 3 Minutes
2)2 Rounds
1:00 Farmers Carry
3:00 Recovery Walk
Then
1 Round
Farmers Carry for max time with same weight
3)Warm Up
5:00 Air Bike Slow
5:00 Ski Erg Slow
5:00 C2 Bike, building from slow to moderate
then:
Every 6:00 for 18:00
30/25 Calorie Echo Bike
4)3 Rounds
Max UB Toes to Bar*
Rest 3:00
5)3 Rounds:
12 Half Kneeling DB Woodchop (left)
8/8 Single Leg KB RDL (moderate)
12 Kneeling DB Woodchop (right)
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