CrossFit Altius – CrossFit
Warm-up
With a partner:
Row 500m
Row 250m
Row 100m
Partner jumps rope while other rows
Metcon (Time)
5 rounds for time of:
15 Push-ups
2 Lunge Steps + 2 Squat, 45/35 lbs, 50 ft
20 Bumper Plate Ground To Overheads, 45/35 lbs
Push-ups = with your feet raised on bumper plate (thighs are not allowed to hit the ground)
2 lunges + 2 squats = while bear hugging your bumper plate for 50 ft
Goal: 15 min
Midline
Accumulate 3 minutes any variation plank