CrossFit Altius – CrossFit


## “Rowling”

Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty.

*Potential Penalties For Each Round Goes As Follows:*

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

## 20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Twenty-Something (AMRAP – Rounds and Reps)


30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Cool Down

Banded Lat Stretch 1:00 per side

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