CrossFit Altius – CrossFit
Warm-up
Jog 400 meters
then..
3 Rounds of:
15 band pull aparts
15 push ups
10 spiderman lunge
Metcon (AMRAP – Rounds and Reps)
For time:
Run, 1200 m (3 laps out front)
— then —
12 rounds of:
4 Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats
*scale HSPU to 1 wall walk or 4 close grip push up
*Scale C2B to Pull-Up or ring row
Goal: Time Cap at 25 min and see how far you can make it (scale reps before movements)
Supp 1
3 x 10 front raise with plates
Cool Down
Roll/Smash Upper Back