• CFA010918

    CrossFit Altius – CrossFit

    Warm-up (No Measure)

    Tabata Jump Rope (do a different variation each interval)

    3 Rounds

    –10 Kneeling Shoulder Tap

    –10 Banded Good Morning

    –10 BTN Banded Press

    Shoulder Press

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5 mins: Dumbbell Hang Power Snatches and Rope Climbs

    Complete as many rounds as possible in 5 mins of:

    12 Dumbbell Hang Power Snatches, 50/35

    2 Rope climbs

    *Scale for rope climbs are kettlebell pulls*

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3 mins w/ Buy-in: Double Unders and One Arm Dumbbell Snatch (Alternating)s

    In 3 mins do:

    150 Double Unders

    then in the remaining time, AMRAP of:

    One Arm Dumbbell Snatch (Alternating), 50/35lb

    *300 Single Unders for DU’s.*

    Metcon (Distance)

    For distance:

    Row, 1 min

    Cool Down

    2 minute each side Banded Shoulder Stretch

    Foam roll lats