• CFA021918

    CrossFit Altius – CrossFit

    Warm-up

    Easy AMRAP 6 min

    –3***Kip Swing*** + 1 Pull Up + 3 Kip Swing

    –:30 sec jump rope

    –50′ Crab Walk

    Deadlift (3×5)

    Double overhand grip. No hook grip allowed.

    Metcon (Time)

    Rx

    4 rounds for time of:

    7 Chest-to-Bar Pull-Us

    7 Ring Dips

    21 Burpees

    42 Double Unders

    Rx+

    4 rounds for time of:

    7 Bar Muscle-ups

    21 Burpees

    42 Double Unders
    –Goal: Sub 12 mins

    *Scale DU’s to 100 singles each round

    Cool Down

    –Roll/Smash Calves :90 sec/side