CrossFit Altius – CrossFit
Warm-up
Row / ride 3-5 minutes
2 rounds
10 alt bar hang hip touch
5 kip swings
5 windmills w/ DB per side
50 single-unders
Back Squat (4-3-2-3-2-1)
20 mins to complete
Use the heaviest weight you can for each set.
Metcon (Time)
40-30-20 reps, for time of:
Hang Power Snatch, 135/95 lbs
Handstand Push-up
-With a partner, split work any way
Goal: Sub 15 minutes
*scale to Pike PU/Close Grip PU/Strict Press