• CFA123017

    CrossFit Altius – CrossFit

    Warm-up

    Banded Shoulder Stretch 1 min/side

    2Rds

    –Jog 200 meters

    –5 Windmill/side

    –10 Band Good Morning

    Front Squat (Find a heavy 3)

    –Find a heavy set of 3 then back off to a heavy set of 10

    Front Squat (Find a heavy 10)

    –Find a heavy set of 3 then back off to a heavy set of 10

    Metcon (Time)

    For time:

    DB Single Arm Carry, 50/35 lbs, 400 m

    100 Dumbbell Hang Squat Snatches, 50/35 lbs

    100 Single Arm DB Push Press, 50/35 lbs

    DB Single Arm Carry, 50/35 lbs, 400 m
    In teams of 2

    –Complete each move before moving on to the next.

    Partners can divide work any way.

    –Compare to 6/3

    –Goal: Just get it done