CrossFit Altius – CrossFit
Warm-up
2 Rounds
5 kip swing
20 jump rope
10 russian KB swing
25′ walking lunge
25′ spiderman lunge
Deadlift (1×3)
15 minutes to build to a hevy set of 3 in the deadlift
Metcon (Time)
3 rounds for time of:
20 Toes-to-bars
20 Row Calories
20 Pull-ups
Goal=sub 10min
Scale to hanging knee raise or toe to KB
Ring Row as scale for pull ups
Midline
2x plank rotation
:30 face down variation
:30 side plank variation
:30 other side plank variation
:30 deadbug hold