• CFA051118

    CrossFit Altius – CrossFit

    Warm-up

    “Rowling:”

    3rds. Full pulls only. Stop to get rower to land on 100. For every meter over or under 100 there is a burpee penalty. Max per round is 8.

    Front Squat (4 x 1)

    1 @ 80%

    1 @ 90%

    1 @ 95%

    1 @ 100%

    Friend-ship (AMRAP – Rounds and Reps)

    “Friend-ship”

    AMRAP 20:

    200 Meter Run

    20/14 Calorie Row

    2 Rounds of Strict “Cindy”

    “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
    If unable to run sub with:

    20/14 Calorie Schwinn Bike

    14/10 Calorie Assault Bike

    Cool Down

    Foam Roll any problem areas for 5:00 mins