• CFA030918

    CrossFit Altius – CrossFit

    If you are doing the Open on Saturday then you will relax today an complete the row and mobility.

    Warm-up

    Row 3 mins

    3rds:

    10 PVC Pass Through

    10 Dynamic Calves Stretch

    10 Ring Row

    Metcon (Time)

    If you are doing the Open on Saturday this is your WOD:

    2k Row at moderate pace then:

    20 mins mobility. Coach will lead you through things to work on for Saturday

    Crossfit Games Open 18.3 (Ages 16-54) (Time)

    2 rounds for time of:

    100 double-unders

    20 overhead squats 115/80 lb

    100 double-unders

    12 ring muscle-ups

    100 double-unders

    20 dumbbell snatches 50/35 lb

    100 double-unders

    12 bar muscle-ups

    Time cap: 14 minutes

    Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

    2 rounds for time of:

    100 single-unders

    20 overhead squats 45/35 lb

    100 single-unders

    12 chin-over-bar pull-ups

    100 double-unders

    20 dumbbell snatches 35/20 lb

    100 single-unders

    12 chin-over-bar pull-ups

    Time cap: 14 minutes

    Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (Time)

    2 rounds for time of:

    100 single-unders

    20 overhead squats 45/35 lb

    100 single-unders

    12 chin-over-bar pull-ups

    100 single-unders

    20 dumbbell snatches 20/10 lb

    100 single-unders

    12 chin-over-bar pull-ups

    Time cap: 14 minutes

    Metcon (Time)

    CrossFit Games 18.3 Altius Scaled:

    2 rounds for time of:

    100 single-unders

    20 overhead squats 45/35 lb

    100 single-unders

    12 ring rows

    100 single-unders

    20 dumbbell snatches 20/10 lb

    100 single-unders

    12 ring rows

    Time cap: 14 mins