• CFA112817

    CrossFit Altius – CrossFit

    Warm-up

    Foam Roll/Smash Glutes and Lats 3min total

    3 Rounds

    –7 Jumping Pull Up

    –10 Single Arm DB Deadlift (5 each arm)

    –10 Reverse Lunge w/ dumbell or kettlbell

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12 mins of:

    Dumbbell Overhead Walking Lunge, 35/20 lbs, 50 ft

    25 One Arm Dumbbell Snatch (Alternating)s, 35/20 lbs

    15 Chest-to-bar Pull-ups
    *Two DBs for OH Walking Lunge

    –Goal: 3.5+ Rounds

    *scale to front rack walking lunges/banded pull ups-ring rows

    Rx+=50/35

    Pull-ups (3×9 strict)

    Work with Coach on negatives and additional scales

    Cool Down

    *Banded lat stretch 2:00 each side

    *Couch stretch 2:00 each side