CrossFit Altius – CrossFit
Row 200m easy
8 wallballs 20/14
Front Rack Stretch
Pigeon Pose Stretch
Paused Front Squat (2 x 3 Paused Front Squat, ~70%)
5 sets of: 4 strict + 4 kipping HSPU without coming off the wall, minimal rest between sets.
Modify this for your skill level. Ask a coach for modifications.
Metcon (AMRAP – Rounds and Reps)
300 Meter Row
30 Wallballs, 20/14