• CFA022818

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    –10 ***Pike Compression***

    –10 Goblet Squat

    –Row or Bike :45 sec

    Front Squat (–Build up to a heavy set of 7)

    *On a running 15 min clock

    Metcon (Time)

    For time:

    10 Front Squats, 115/80 lbs

    20 Weighted Abmat Sit-Ups 35/20

    8 Front Squats, 115/80 lbs

    16 Weighted Abmat Sit-Ups 35/20

    6 Front Squats, 115/80 lbs

    12 Weighted Abmat Sit-Ups 35/20

    4 Front Squats, 115/80 lbs

    8 Weighted Abmat Sit-Ups 35/20

    2 Front Squats, 115/80 lbs

    4 Weighted Abmat Sit-Ups 35/20
    *Front Squats are taken from ground.

    –Goal: Sub 12 mins

    Rx+=155/105

    Cool Down

    –Couch Stretch 2 min/side