CrossFit Altius – CrossFit
Warm-up
2 Rounds:
Jog 100m
10 lateral lunges
20 mountain climbers
10 banded goodmorning
10 roll-over v-sit
Then:
2 Rounds
10 KB around the waist left
10 KB arounf the waist right
6 alt goblet lunge (3/leg)
5 single arm swing left
5 single arm swing right
4 single arm snatch left
4 single arm snatch right
3 single arm push press left
3 single arm push press right
Metcon (Time)
3 rounds for time of:
Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft
50 Double Unders
15 GHD Sit-ups
15 Double Russian Kettlebell Swings, 53/35 lbs
Goal=12 to 15 mins
*scale weight first on lunges and KB swings, and then scale to abmat sit-ups. This one will take longer than expected if not scaled properly. 50 DU scale to 100 singles
Cool Down
Low back lacrosse ball / roll 3 minutes
Calf roll 3 minutes / side