CrossFit Altius – CrossFit
Warm-up
2 min bike/row
2 Rounds
–5 Windmill/Arm
–5 Side Lunge/Leg
–5 Single Arm KB Press/arm (light)
Overhead Squat (3-3-3-3-3)
Start with a heavy set and climb from there. 75% to start
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 mins of:
9 Front Squats, 95/65 lbs
9 Push Press, 95/65 lbs
9 Thrusters, 95/65 lbs
Goal=4+ rds
Cool Down
Roll hamstrings/quads :90 sec a side