• CFA011318

    CrossFit Altius – CrossFit

    Warm-up (No Measure)

    Banded Delt Work

    –2-3 Rounds

    –10-15 Band Front Raise

    –10-15 Band Pull Apart

    –10-15 BTN Band Press

    Front Squat (3-3-3)

    –:5 secs down, regular up

    Metcon (7 Rounds for reps)

    EMOM for 21 mins alternating between:

    Min 1- 10 Push Jerks, 135/95 lbs + Shuttle Run, 60 m

    Min 2- Max rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

    Min 3- Rest
    Teams of 3

    –60 m shuttle run- 10 m down and back x 3

    –Goal: Completion

    *When logging rounds of Cindy record total reps completed of each movement (IE 2 rounds + 1 Pull-up = 11 Pull-ups, 20 Push-ups, 30 Air Squats)

    Cool Down

    –Banded Shoulder Stretch

    –:90 sec/side

    –Hip Extension

    –3 x 15-20