CrossFit Altius – CrossFit
Warm-up
With a partner med ball drills: Chest pass, lateral pass, overhead toss, granny toss, squat toss, seated pass (Feet up), push up to medball pass (partners are side by side, push up with one hand on medball and then pass over to partner)
If working as an individual toss the ball against the walls
Metcon (Time)
For time:
200 Wall Balls, 20/14 lbs
150 Pull-ups
100 AbMat Sit-ups
75 Handstand Push-ups
Teams of Two
*break work as needed but each movement must be completed before moving on
*only one athlete working at a time
*scale HSPU to Pike PU/Shoulder Press/Close grip PU
Cool Down
Roll Smash IT Bands and Quads
2 min/side