CrossFit Altius – CrossFit
Warm-up
6 Rounds, Alternate with partner
(3 rounds/person start easy and
then increase pace)
10/8 cal Bike or Row
10 Air squats
5 Kip Swing
5 Jumping ring Dip
Metcon (Time)
8 rounds for time of:
10 Bar Muscle-ups
20 Double Kettlebell Front Rack Lunges, 53/35 lbs
Teams of 2
-Alternate rounds till 8 total are completed
*scale 1: 10 C2B/10 Ring Dip
*scale 2: 10 Pull-Up/10 Ring Dip or stationary dip
*Additional scales will be set by Coach
Goal: Just get it done
Cool Down
Pidgeon Stretch
:90 sec-2 min/side