CrossFit Altius – CrossFit
Warm-up
3 Rounds of Rowling:
— Over/under 100m = Reps of Burpee penelty
Form Discussion
Handstand work. We will spend 10 mins working on being inverted.
ie. if you can do handstand holds and or HSPU work on shoulder taps. If you can do shoulder taps work on kicking up in the middle of the floor. If you can walk up the wall work on holding for :30 a time. If you can’t kick up on the wall work on that.
Metcon (Time)
For time:
21 Push Press, 0.75x bodyweight
42 Row Calories
15 Push Press, 0.75x bodyweight
30 Row Calories
9 Push Press, 0.75x bodyweight
18 Row Calories
*Rx+ as written
*Rx as .50x bodyweight
*scale as needed beyond .50x
Metcon (Time)
50 Band Pull Aparts
50 Push-ups
50 AbMat Sit-ups
*Not for Time, accumulate the reps