CFA050917

CrossFit Altius – CrossFit

Warm-up

Jog 200m

5 deadlift (empty bar)

5 hang muscle clean

5 kip swing

20 Jumping jacks

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Start a timer. At 00:00 perform Jackie.

Goal: 7 min

At 15:00 perform Workout 2.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Goal: 6 minutes

*Scale 5/3/1 wall walks

Close grip push ups

Cool Down

Foam roll low back / quads 3 minutes / side

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