Wellness Revolution CrossFit – CrossFit

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

A change on the inside reflects on the outside.

Never the other way around.

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Metcon

Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief”* (95/65)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 18/12 Calorie Assault Bike

Max Rounds of “The Chief”* (105/70)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 9/6 Calorie Assault Bike

Max Rounds of “The Chief”* (115/75)

*[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats
–Choose the barbell cycling option that keeps you moving forward with as little rest as possible

–At the light weights, this might mean cycling reps together

–At the heavier weights, this might mean going fast singles

–Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body

–Adjust your air squat pace for a fast transition back to the power cleans

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief”* (135/95)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief”* (155/105)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief”* (175/125)

*[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats
–Choose the barbell cycling option that keeps you moving forward with as little rest as possible

–At the light weights, this might mean cycling reps together

–At the heavier weights, this might mean going fast singles

–Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body

–Adjust your air squat pace for a fast transition back to the power cleans

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief”* (155/105)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief”* (175/125)

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief”* (195/135)

*[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats
–Choose the barbell cycling option that keeps you moving forward with as little rest as possible

–At the light weights, this might mean cycling reps together

–At the heavier weights, this might mean going fast singles

–Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body

–Adjust your air squat pace for a fast transition back to the power cleans