• CFA080818

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Easy Row

    Active Spidermans

    Medium Row

    Push-up to Down Dog

    Faster Row

    Air Squats

    Back Squat (Build to a heavy 3 in 20 mins)

    Hot Sauce (4 Rounds for reps)

    “Hot Sauce”

    AMRAP 3:

    18/13 Calorie Row

    18 Lateral Erg Burpees

    Max Overhead Squats (75/55)

    rest 3 minutes

    AMRAP 3:

    15/11 Calorie Row

    15 Lateral Erg Burpees

    Max Overhead Squats (95/65)

    rest 3 minutes

    AMRAP 3:

    12/9 Calorie Row

    12 Lateral Erg Burpees

    Max Overhead Squats (115/80)

    rest 3 minutes

    AMRAP 3:

    9/6 Calorie Row

    9 Lateral Erg Burpees

    Max Overhead Squats (135/95)
    We are only scoring the number of OHS each round

    Cool Down

    Group walk around building