Friday 1/23/15

CrossFit Altius – CrossFit

(No Measure)

2 rds:

30 seconds on airdyne

10 ring rows

10 push-ups

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.

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