CrossFit Altius – CrossFit
Warm-up
Row or bike – 2 min
2rds:
Walking sampson stretch x 8 steps per leg
Hip swing x 12 each side
Couch stretch x 45 seconds each leg
GHD Situps (3×15 reps, scale to 10 reps if needed)
Stop at parallel if you’re very new to the movement
Metcon (Time)
5rds:
Row 350m (men) 300m women
Box jumps x 10 24/20 (14 step ups)
8 burpees