• CFA063017

    CrossFit Altius – CrossFit

    Warm-up

    Complete two rounds

    50 ft high knees

    50 ft butt kicks

    50 side shuffle right

    50 ft side shuffle left

    20 dynamic calf stretch

    10 ring rows

    Metcon (Time)

    Row 1K then Run 1mile then Row 1K then Run 1 mile
    Goal sub 34 min

    *sub bike for run cals or time

    *scale distance by half each round

    Metcon (Time)

    3 rounds for time of:

    Waiter Walk (Right Arm), 70/53 lbs, 50 ft

    Waiter Walk (Left Arm), 70/53 lbs, 50 ft

    25 Banded Abmat Sit-ups