CrossFit Altius – CrossFit
Warm-up
Row/Ride/Jog: 3 min
3 Rounds
10 Banded Good Morning
5 roll over v-sit
10 Cal Bike or Row sprint
Metcon (Time)
For time:
30 Assault Bike Calories (50 airdyne)
20 Burpee Box Jump Overs, 24/20 in
10 Power Cleans, 155/105 lbs
Goal=8 min or less
Metcon (Time)
– row easy pace till clock hits 15 min
– Accumulate 50 abmat sit ups and 30 Hip Extension
*scale to Superman
Enter total time on clock