CrossFit Altius – CrossFit
Warm-up
Partner medicine ball warm-up: 2 Rounds: 10 chest pass / person 10 side toss right 10 side toss left 10 kb swing style tosses 10 partner wall ball 10 seated chest pass w/ feet off floor
Metcon (Time)
For time:
150 Single Unders
75 KB Swings, 53/35 lbs
Run, 400 m
100 Single Unders
50 KB Swings, 53/35 lbs
Run, 400 m
75 Single Unders
25 KB Swings, 53/35 lbs
Run, 400 m
Goal: Sub 20 minutes
*Scale reps to 50/40/30
*Scale KB weight to 35/26
*Scale run to 400m row
Midline
Accumulate 2:00 prone GHD hold
Accumulate 1:00 supine GHD hold