• CFA1030117

    CrossFit Altius – CrossFit

    Warm-up

    Row/Ride/or Run 3 min

    2 Rounds

    –10 Goblet Squat light KB

    –10 Banded Press

    –10 Hip Extension

    Snatch Balance (1-1-1)

    –20 min to find 3 heavy singles

    *scale to OHS to ball or work OH mobility if needed instead

    Metcon (Time)

    5 rounds for time of:

    20 Medicine Ball Cleans, 20/14 lbs

    10 Push Press, 135/95 lbs
    Goal=sub 12 mins

    Rx+=155/105

    Cool Down

    –Smash/Roll Quads and IT bands

    –2min/side