CrossFit Altius – CrossFit
Competitor Warm Up 2 (No Measure)
2 rds:
10 Cal on Airdyne
10 PVC Pass through
5 dips (ring or stationary)
Sampson Stretch x 60 each leg
Tricep Stretch x 30 each arm
Front Squat (5 x 5 Front Squat, across)
Metcon (Time)
1 mile Run (RX+)
21 KBS (70/53)
21 Goblet Squats (70/53)
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
800m Run (RX)
21 KBS (53/35)
21 Goblet Squats (53/35)
600m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
Row 1,000m , 750m , 500m
Airdyne 5 min , 3:30 min , 2 min
*run, row, or airdyne can be RX*