CrossFit Altius – CrossFit
30 seconds on airdyne
10 ring rows
Tricep stretch for 30 seconds each arm
Metcon (5 Rounds for reps)
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of Hang Squat Clean Thrusters 75/45 (RX) 115/75 (RX+)
1 min of Row for Calories
1 min of Bench Press, 135/95
1 min of Rest
You can use a band for the pull-ups, but keep it strict, no kipping. One round is total reps for all four movements. Try using hook grip for the thrusters, good time to practice.
Metcon (No Measure)
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall
Scale this as needed…do what you can for your ability. HSPU practice, or shoulder taps.