CrossFit Altius – CrossFit
Warm-up
2rds:
20 jumping jacks
12 air squats
10 ring rows
Metcon (Time)
3 rds:
750m Row
50 double unders
*scale doubles to practice for 90 seconds, or 100 singles.
**For those unable to jump rope — 25 KBS at a light weight, 35# for guys and 26# for ladies is a recommendation
Metcon (Weight)
Core work: 3 sets NOT for time
20 ABMATs
15 Hip extensions
*add weight to hip ext if possible