• CFA030718

    CrossFit Altius – CrossFit

    Warm-up

    2 Rounds

    –50 Singles

    –10 Spiderman

    –10 Shoulder Tap

    –10 Goblet Squat

    –50′ Waiters Walk right

    –50′ Waiters Walk Left

    Paused Front Squat (3-3-3)

    –0:3 sec pause at the bottom of each rep

    Metcon (Time)

    3 rounds for time of:

    Row, 500 m

    10 Dumbbell Thrusters, 50/35 lbs
    -Goal: Sub 10 mins

    Cool Down

    Couch Stretch :90 sec per side