Super Saturday

CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows


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)


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.

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