CrossFit Altius – CrossFit
Warm-up
Run Rabbit Run
3 rounds *Each person does each
part 3x
Partner 1 runs 200 m (rabbit)
Partner 2: 10 wall ball, 5 Kip swing
Partner 3: 3 inch worm with
push up, 5 PVC Pass through, 5
PVC OHS
Metcon (Time)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Chest-to-bar Pull-up
Overhead Squat, 95/65 lbs
Hand Release Push-Up
Teams of 3
-Perform like a conga line. Teams pick the order, as soon as partner 1 moves to the ctb pull up partner 2 can start the thruster and so on. Perform until all 21-15-9 are complete
*Scale weight and/or reps to 15/12/9
Goal: Just get it done
Cool Down
Roll/Smash Lats/Quads:
2 min/side