CrossFit Altius – CrossFit


2 Rounds:

Jog 100m

10 lateral lunges

20 mountain climbers

10 banded goodmorning

10 roll-over v-sit


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

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