CrossFit Altius – CrossFit
Warm-up
EMOM 10:
Odd: Row / ride :45
Even: 5 barbell row/5 hang power clean w/ barbell/5 Push press w/ bar
Metcon (Time)
10-8-6-4-2 reps, for time of:
Chest to Bar
Ring Dips
Dumbbell Shoulder-to-Overhead, 50/35 lbs
*Scale to Pull Ups with ring dips/ Ring Rows with stationary dip or box dip
Goal: Sub 10 Minutes
Midline
Accumulate 2:00 prone GHD hold
Accumulate 1:00 Supine GHD hold