CrossFit Altius – CrossFit
Warm-up
3 min Bike, run, or Row
3 Rounds
5 kneeling jump up (start in a kneeling position, throw your arms bak extend the hips and land in the bottom of a squat, if comfortable add a PVC)
5 PVC pass through
5 PVC sots press
10 plate overhead walking lunge
Metcon (Time)
3 rounds for time of:
25 Box Jumps, 24/20 in
10 Squat Snatches, 135/95 lbs
Teams of 2
-Alternate rounds till each person has completed 3 Rounds
Goal: Sub 25 min
Cool Down
Smash/Roll Calves
:90 sec-2 min/side
50 Band Pull Apart