CrossFit Altius – CrossFit
(No Measure)
2rds
Air squat x 10
Hip swing x 10 each leg
Sampson stretch x 30 sec
Banded front rack stretch x 30 sec each leg
Metcon (Weight)
EMOMx6
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders
**rest 3 min
Metcon (Weight)
2. EMOMx6
Odd: 2 Hang Squat Cleans, you choose the weight. (challenging)
Even: 40 Double unders
***For both emom’s, regardless of whether you can do Double unders or singles you will do 40 sec of work each minute UNLESS you complete 40 double unders before 40 sec, then you rest the remainder.
**scale cleans to POWER cleans as needed