CrossFit Altius – CrossFit
Warm-up
3 Rounds
–Jog 200 meters
–15 Band Good Morning
–5 Single Arm KB Press/arm (light)
Metcon (Time)
For time:
200 Row Calories
Medicine Ball Run, 20/14 lbs, 1 mi
100 Wall Ball (Partner)s, 20/14 lbs
50 Dumbbell Snatches, 50/35 lbs
Teams of 2
–With the exception of the run 1 person works at a time. Only 1 ball needs to be carried on the run. Break up the reps however you need.
–Goal: Sub 30 min
Cool Down
Coach led cool down