• CFA062217

    CrossFit Altius – CrossFit

    Warm-up

    2 Rounds:

    Jog 100m

    10 lateral lunges

    20 mountain climbers

    10 banded goodmorning

    10 roll-over v-sit

    Then:

    2 Rounds

    10 KB around the waist left

    10 KB arounf the waist right

    6 alt goblet lunge (3/leg)

    5 single arm swing left

    5 single arm swing right

    4 single arm snatch left

    4 single arm snatch right

    3 single arm push press left

    3 single arm push press right

    Metcon (Time)

    3 rounds for time of:

    Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft

    50 Double Unders

    15 GHD Sit-ups

    15 Double Russian Kettlebell Swings, 53/35 lbs
    Goal=12 to 15 mins

    *scale weight first on lunges and KB swings, and then scale to abmat sit-ups. This one will take longer than expected if not scaled properly. 50 DU scale to 100 singles

    Cool Down

    Low back lacrosse ball / roll 3 minutes

    Calf roll 3 minutes / side