CrossFit Altius – CrossFit
Warm-up
Complete two rounds
50 ft high knees
50 ft butt kicks
50 side shuffle right
50 ft side shuffle left
20 dynamic calf stretch
10 ring rows
Metcon (Time)
Row 1K then Run 1mile then Row 1K then Run 1 mile
Goal sub 34 min
*sub bike for run cals or time
*scale distance by half each round
Metcon (Time)
3 rounds for time of:
Waiter Walk (Right Arm), 70/53 lbs, 50 ft
Waiter Walk (Left Arm), 70/53 lbs, 50 ft
25 Banded Abmat Sit-ups