Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Front Squat + Split Jerk

6×3 @70% of 1RM Split Jerk

Metcon (Weight)

EMOM 10 Minutes – Alternating Rounds

1 – 60′ HS Walk

2 – :30-45sec Sandbag Hold

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)3 Rounds

14-12-10

Calorie Row

Toes to Bar

Alternating Pistols

Rest 2:30 after each 14-12-10

2)Warm Up

15:00 Bike @ Forever Pace

then:

Max Calorie C2 Bike in :40

5:00 @ Recovery Pace

Max Calorie C2 Bike in :35

5:00 @ Recovery Pace

Max Calorie C2 Bike in :30

5:00 @ Recovery Pace

Max Calorie C2 Bike in :25

3)3 Rounds:

50′ Single Arm KB Front Rack Walking Lunge (right)

10 Ring Roll Outs

50′ Single Arm KB Front Rack Walking Lunge (left)

:30 L Sit Hold