CrossFit Altius – CrossFit
Warm-up
Row / ride 2 minutes
Then:
3 Rounds
10 box step-ups
10 Dynamic calf stretch / side
5 box jumps
25 jump rope
Front Squat (1×3)
-Find a heavy set of 3, then back off to a heavy set of 10. We will log the heavy set of 3 and the heavy set of 10
Total of 25 mins for both sets of Front Squats
Front Squat (1×10)
-Find a heavy set of 3, then back off to a heavy set of 10. We will log the heavy set of 3 and the heavy set of 10
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans, 155/105 lbs
14 Box Jump Overs, 24/20 lbs
Goal=6+ rds
Cool Down
Row / ride easy 3-5 minutes
Banded hamstring stretch 2 minutes / side