Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Pause Back Squat

1×1 @70-80%

6×4 @65-75%

Metcon (No Measure)

3 Sets:

20 Banded Hamstring Curls (light band)

:30 Dead Hang

5 V Up Complexes

:30 Dead Hang

Rest 1:00
*V-Up Complex: (1 Rep= V-Up Left Leg, V-Up Right Leg, V-Up Both Legs)

Metcon (No Measure)

“AFTER PARTY”-

1)For Completion

7 Unbroken Muscle Ups

5 Unbroken Muscle Ups

3 Unbroken Muscle Ups

Rest 3:00, then:

6 Unbroken Muscle Ups

4 Unbroken Muscle Ups

2 Unbroken Muscle Ups

Rest 2:00, then:

5 Unbroken Muscle Ups

4 Unbroken Muscle Ups

3 Unbroken Muscle Ups

2)AMRAP 4 Minutes x 3

20/16 Calorie Ski

30′ Unbroken HS Walk (15′ sections)

20 Pistols

Rest 3:00. Pick up where you left off each interval.

3)Deadlifts

5@65%, 4@70%, 3@75%

5@70%, 4@75%, 3@80%

4)3 Rounds

Run 400m

Rest 2:00

Run 600m

Rest 2:00

Run 800m

Rest 2:30