• CFA101017

    CrossFit Altius – CrossFit

    Warm-up

    2Rounds

    –50ft High Knees

    –50ft Butt kickers

    –50ft Toy soldier

    –50Ft Spiderman

    –10 Banded GM

    –10 Ring row

    –10 Dynamic Calves

    Form Discussion

    Handstand work. Continue to progressions we have been on the past couple of weeks. We will spend 20 mins working on being inverted.

    ie. if you can do handstand holds and or HSPU work on shoulder taps. If you can do shoulder taps work on kicking up in the middle of the floor. If you can walk up the wall work on holding for :30 a time. If you can’t kick up on the wall work on that.

    Metcon (Time)

    For time:

    Run, 600 m

    30 Pull-ups

    20 Deadlifts, 225/155 lbs

    30 Pull-ups

    Run, 600 m
    600m run is all the way around building and 100m course.

    *Scale run to 600m row

    Goal=-Sub 20mins

    Rx+

    Run, 600 m

    40 C2B Pull-ups

    20 Deadlifts, 275/185 lbs

    40 C2B Pull-ups

    Run, 600 m