CrossFit Altius – CrossFit
Warm-up
3 Rounds of:
Jog, Bike, Or Row 1 min
Burgener Warm Up w/ empty bar -(dip and shrug x3), (dip, shrug, elbows high x3), (muscle snatch x3), (snatch drop 2 inch land x3), (snatch drop 4 inch land x3), (snatch drop 6 inch land x3)
Then
*spend 10 mins working up to the heaviest OHS
Metcon (Time)
For time:
Row 500 m
15 Overhead Squats 95/65 lbs
Row 500 m
12 Overhead Squats 115/85 lbs
Row 500 m
9 Overhead Squats 135/95 lbs
Goal: sub 12 min
Cool Down
-Easy bike, row, or jog 5 min
-Roll/Smash Quads/ Hips