• CFA020819

    CrossFit Altius – CrossFit

    Warm-up

    ## “Rowling”

    Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty.

    *Potential Penalties For Each Round Goes As Follows:*

    Round 1: 2x PVC Overhead Squats

    Round 2: 2x V-Ups

    Round 3: 2x PVC Thrusters

    ## 20 Seconds

    PVC Pass Throughs

    Push-up to Down Dog

    Hollow Hold

    Active Samson

    Arch Hold

    Active Spidermans

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Twenty-Something (AMRAP – Rounds and Reps)

    AMRAP 20:

    30 Overhead Squats (95/65)

    30 Box Jumps (24/20)

    30 Toes to Bar

    30/21 Calorie Row

    Cool Down

    Banded Lat Stretch 1:00 per side