Flex Friday

CrossFit Altius – CrossFit

Altius Warm-up 3 (No Measure)

M2M High Knees

M2M Butt Kicks

10 Lunges

10 Ring Rows


Samson Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Pull-ups (max set of pull-ups (strict))

Deadlift (3×3 Deadlift, across)

Metcon (No Measure)

A. 3×3 Strict Deficit HSPU

B. 3×6 Kipping Deficit HSPU
Take this time to work on negatives, a progression, or pike push-ups if you do not have HSPU yet.

Metcon (Time)

4 RFT:

8 Power Cleans, 185/135 (RX+) 135/95 (RX)

8 Front Squat, 185/135 (RX+) 135/95 (RX)

8 Jerks, 185/135 (RX+) 135/95 (RX)

*3 min rest between rounds, goal is to go unbroken on all 24 reps*

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