CrossFit Altius – CrossFit
Warm-up
3 Rounds of Rowling
–try to row so you stop right on 100 meters (no rowing past 80 meters)
–however many meters you are off do that many air squats (cap at 10)
EMOM 5 min
–8 Close Grip Push Up
–3 Jumping Ring Dip
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 17 mins of:
50 Row Calories
40 Wall Balls, 20/14 lbs
20 Handstand Push-ups
10 Dips
20 Handstand Push-ups
40 Wall Balls, 20/14 lbs
50 Row Calories
*Scale HSPU to Pike PU from box or floor/ seated DB Press
Rx+=
75 Row Calories
50 Wall Balls, 20/14 lbs
25 Handstand Push-ups
15 Muscle-ups
25 Handstand Push-ups
50 Wall Balls, 20/14 lbs
75 Row Calories
Metcon (Time)
For time:
50 AbMat Sit-ups
50 Banded Good Mornings