CrossFit Altius – CrossFit
Warm-up
Foam Roll/Smash
–lats/calves
–20 Double Under
–10 Press w/ medball
–5 Kip Swing
Clean and Jerk (1-1-1-1-1)
Metcon (Time)
5 rounds for time of:
10 Pull-ups
10 Ring Dips
15 AbMat Sit-ups
Shuttle Run, 100 m
–100 Meter Shuttle Run (25m down and back x 2)
–Goal: Sub 18 min
Rx+=
5 rounds for time of:
5 Rope Climbs
10 Strict Handstand Push-ups
15 GHD Sit-ups
Shuttle Run, 100 m
Cool Down
–Roll/Smash Upper Back
–2 min
–Banded Shoulder Stretch
–:90 sec/side