CrossFit Altius – CrossFit
Warm-up
3 Rounds Rowling *meters over
or under 100= burpees
3 Rounds:
5 Broad jump (focus on hip ext)
5 Barbell Strick press
5 Barbell Good Morning
5 Roll over vsit
Metcon (Time)
30-20-10 reps, for time of:
Hang Clean & Jerk, 115/75 lbs
Row Calories
Cool Down
Easy Row/Ride/Jog
5 min
Roll/Smash Hammies/Upper Back
2 min/side