CrossFit Altius – CrossFit
Warm-up
Roll IT band 2 minutes
Roll glutes 2 minutes
2 Rounds:
10 Roll-over v-sit
10 Lying leg cross-over
10 lying hamstring kicks / leg
10 spiderman
20 mountain climber
10 Air squats
Front Squat
Every 1 min for 10 mins: Front Squat 1 rep
No more than 90%
Metcon (Time)
2 rounds for time of:
40 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
Run, 800 m
Goal=sub 15