• CFA041418

    CrossFit Altius – CrossFit

    Warm-up

    Jog 400 meters

    3 Rounds

    — 50′ Waiters Walk right arm

    — 50′ Waiters Walk left arm

    — :30 sec Double Unders

    — 10 Back Extension

    Metcon (Time)

    Teams of 2

    2 Rounds

    — 200 meter Farmers Carry

    — 100 meter Front Rack Carry

    — 50 meter Suitcase Carry right

    — 50 meter Suitcase Carry left

    — 10 Double KB Clean

    Goal: Goal: Sub 35 min

    While partner one works on an exercise partner 2 rows for calories then switch. Continue until each person has completed 2 rounds of the carries and cleans.// //Men use 53 lb kbs, women use 35 lb kbs

    Cool Down

    Roll/Smash Upper Back/Lats

    — 2 min