CrossFit Altius – CrossFit
Warm-up
2 rounds
5 windmill/arm
5 inchworm
1 min row or bike
100 singles
Metcon (Time)
For time:
-Dumbbell Walking Lunge, 50/35 lbs each hand, 100 ft
-100 Double Unders
-50 Wall Balls, 20/14 lbs
-7 Rope Climbs
-50 Wall Balls, 20/14 lbs
-100 Double Unders
-Dumbbell Walking Lunge, 50/35 lbs each hand, 100 ft
Goal: 16 min or less
*DU=200 singles
*Rope climbs=21 Chin Ups
Scale weight before reps to get close to goal time and then reps if needed.
Cool Down
Couch Stretch 2 min/side
smash/roll calves