CrossFit Altius – CrossFit
Warm-up
3 Rounds
–Bike or Row :45 sec
–10 Spiderman
–10 Lateral Lunge
Back Squat (2-2-2-2)
Use the heaviest weight you can for each set.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 3 mins of:
10 Deadlifts, 155/105 lbs
10 Box Jumps, 24/20 in
Rest 1 min
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 3 mins of:
7 Hang Power Cleans, 155/105 lbs
21 Double Unders
Rest 1 min…
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 3 mins of:
10 Chest-to-bar Pull-ups
10 Burpees
Cool Down
–Couch Stretch 2 min/side