CrossFit Altius – CrossFit
Good luck to all the Army athletes competing at River Ruckus in Asheville this weekend!!
Basic Competitor Warm-up (No Measure)
3 rds:
5 Burpees
10 Shoulder Pass Through
10 Lunges
then,
wall stretch (berthing stretch)
Shoulder Stretch
Wrist Stretch
Overhead Squat (3 sets of max reps OHS at 115/80)
Metcon (Time)
5 RFT: (RX+)
10 Handstand Push ups
10 Ring Dips
10 Push ups
300m Row
5 RFT: (RX)
15 Pike Push ups
10 Ring Dips or stationary Dips
10 Push ups
300m Row