• CFA061218

    CrossFit Altius – CrossFit

    Warm-up

    200 M Row

    200 M Run

    50′ Quad Stretch

    50′ Knee to Chest

    50′ Solider Kicks

    50′ Walking Samson

    2rds:

    10 PVC pass Through

    10 OHS with PVC

    10 Snatch Balance with PVC

    Snatch (5 x 2 @ 70%)

    We will ease back into Snatch this week with lighter weight. Focus on form and speed under the bar while it is light.

    Figawi (AMRAP – Rounds and Reps)

    AMRAP 18:

    200 Meter Run

    16/12 Calorie Row

    12 Chest to Bar Pull-Ups

    8 Alternating Dumbbell Snatches (70/50)
    If unable to run, complete one of the following:

    20/14 Calorie Schwinn Bike

    14/10 Calorie Assault Bike

    Cool Down

    Banded shoulder stretch 1:00 per side