CrossFit Altius – CrossFit
Altius Warm-up 3 (No Measure)
M2M High Knees
M2M Butt Kicks
10 Lunges
10 Ring Rows
then,
Samson Stretch x 30 seconds
Banded Shoulder Stretch x 30 seconds
Metcon (Time)
Teams of 3
2 Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
2 Muscle ups (RX+) C2B (RX)
4 Ring Pull ups (RX+) ring row (RX)
6 Toes to Rings (RX+) V-ups (RX)
8 Kipping HSPU (RX+) HRPU (RX)
10 Burpees
40 Double unders (RX+) Singles (RX)
– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.