• CFA042817

    CrossFit Altius – CrossFit

    Warm-up

    EMOM 9 min

    Min 1: Bike

    Min 2: power clean, front squat, push press, back squat, push press (empty bar)

    Min 3: 5 ring row, 5 push-up

    Metcon (AMRAP – Rounds and Reps)

    As many reps as possible in 9 mins of:

    3 Thrusters, 95/65 lbs

    3 Shuttle Runs, 10 m

    5 Thrusters, 95/65 lbs

    5 Shuttle Runs, 10 m

    7 Thrusters, 95/65 lbs

    7 Shuttle Runs, 10 m

    9 Thrusters, 95/65 lbs

    9 Shuttle Runs, 10 m

    11 Thrusters, 95/65 lbs

    11 Shuttle Runs, 10 m

    13 Thrusters, 95/65 lbs

    13 Shuttle Runs, 10 m

    15 Thrusters, 95/65 lbs

    15 Shuttle Runs, 10 m

    Continue adding 2 reps to reach movement each round until time expires.

    Cool Down

    -Hollow Hold 3 x :20 sec

    -Couch Stretch 2 min/side