CrossFit Altius – CrossFit
Warm-up
## “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)
AMRAP 20:
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