Wellness Revolution CrossFit – CrossFit

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” –Ralph Waldo Emerson

Life is a direct reflection of the choices that we make. That the good, bad, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

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Weightlifting

Bench Press (Build to heavy set of 3)

–You will have 15 minutes to build to a heavy triple bench press

–Pair up to ensure that everyone has a spotter at all times

Metcon

Metcon (AMRAP – Reps)

ESSENTIALS

Tabata Style:

Banded Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

[Tabata: 8 Rounds of :20 On / :10 Off]
–Two-part workout today with a focus on upper body pressing and pulling

–Complete all 8 rounds at one movement before switching to next

–For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

–The score today is total reps added up across all 4 stations

Metcon (AMRAP – Reps)

FITNESS

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

[Tabata: 8 Rounds of :20 On / :10 Off]
–Two-part workout today with a focus on upper body pressing and pulling

–Complete all 8 rounds at one movement before switching to next

–For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

–The score today is total reps added up across all 4 stations

Metcon (AMRAP – Reps)

PERFORMANCE

Tabata Style:

Strict Pull-Ups

Bike Calories

HSPUs

Bike Calories

[Tabata: 8 Rounds of :20 On / :10 Off]
–Two-part workout today with a focus on upper body pressing and pulling

–Complete all 8 rounds at one movement before switching to next

–For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

–The score today is total reps added up across all 4 stations