CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Row
Push-up to Down Dog
-:10 sec transition
Medium Row
Active Spidermans
-:10 sec transition
Faster Row
Active Samson
Shoulder Press (4×2)
Try to add 5 lbs to your one rep max and recalculate your percentages off the new number.
70% x 2
80% x 2
85% x 2
90% x 2
Anchored Down (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees
The score today is the slowest of the five rounds.
Cool Down
Couch Stretch 2:00 per leg