• CFA112917

    CrossFit Altius – CrossFit

    Warm-up

    Banded Front Rack Stretch :60 sec/side

    Easy EMOM 4 min

    –Min 1: 10 Air Squat and 7Push Up on Knees

    –Min 2: Jump Rope: 40 sec

    Front Squat (20 Rep Max)

    On a 15 min clock

    Metcon (20 Rounds for reps)

    Every 1 min for 20 mins do:

    5 Wall Balls, 20/14 lbs

    5 Burpees
    Scale reps as needed to get at least :20 seconds rest to start

    *Rx+ 8/8

    Cool Down

    –Couch Stretch

    –2 min/side

    –Pec stretch or lax ball in pec

    –:90 sec/side