CrossFit Altius – CrossFit

Warm-up (No Measure)

3 Rounds

–50′ High Knees

–50′ Butt Kickers

–5 Inchworm w/ push up

Hang Snatch

Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

–Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins: 800 m and Wall Balls

Complete as many rounds as possible in 30 mins of:

Run, 800 m

30 Wall Balls, 20/14 lbs
*Scale for run is 1,000m row*

Cool Down

–Roll/Smash Quads and IT Band :90 sec/side

–Hollow Hold

–3 x :20 sec

Previous Post:


Next Post: