CrossFit Altius – CrossFit
Warm-up
:30 Slow Row
:15 Active Spidermans
:15 Alternating Bird Dog
:30 Medium Row
:15 Active Samson
:15 Hollow Hold
:30 Fast Row
:15 Push-up to Down Dog
:15 Superman Hold
Handstand Negatives (10×1)
Kick up on wall to start. Set body tight and start to lower. Slowly lower at a rate of 4 seconds until had touches mat. Kick up and repeat.
Handstand Holds (Max Effort x2)
Facing into or away from wall
Lead Foot (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Cool Down
Wall Hip Stretch 2:00