CrossFit Altius – CrossFit
Warm-up
Bike/Run/Row 3 min
3 Rounds:
–8 air squat
–3 Inchworm with a push up
Bulgarian split squat (3×8 each leg)
Heaviest weight possible each set
Metcon (Time)
For Time:
15 Thrusters 115/75
15 Burpee
15 Pull-Up
12 Thrusters 115/75
12 Burpee
12 Pull-Up
9 Thrusters 115/75
9 Burpee
9 Pull-Up
6 Thrusters 115/75
6 Burpee
6 Pull-Up
3 Thrusters 115/75
3 Burpee
3 Pull-Up
*Scale weight on Thrusters
*Scale Pull-Ups to Ring Rows or Banded Pull-Ups
Cool Down
Foam Roll glutes/hamstrings/quads 2 min each leg