• CFA091118

    CrossFit Altius – CrossFit

    Warm-up

    30 Seconds Active Samsons + Air Squats

    5 Good Mornings

    5 Back Squats

    30 Seconds Active Spidermans

    5 Elbow Rotations

    5 Strict Presses

    30 Seconds Push-up to Down Dog

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Always Remembered (Time)

    Teams of 2 (1 athlete works at a time)

    2001 Meter Row “Buy-In”

    4 rounds:

    9 Rope Climbs (RX+) 9 Chin-ups (RX)

    11 Bear Complexes 155/105 (RX+) 115/80 (RX)

    2977 Meter Row “Cash-Out”
    “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost.

    Cool Down

    Wall Hip Stretch 3:00 total