CrossFit Altius – CrossFit
(No Measure)
2rds
Air squat x 10
Hip swing x 10 each
Front Rack stretch x 30 sec per side
Metcon (Weight)
Every 30 seconds for 5 min: Complete the following…
Pwr clean + Front squat (you pick the weight)
**the idea is form and technique, no missed reps!
Metcon (AMRAP – Rounds and Reps)
“Halloween”
AMRAP 20 of:
31 Box Jumps, 24/20
31 CTB pull ups
31 KBS, (70/55)
31 front rack alternating lunges 95/65
31 toes to bar
31 Push Press, 95/65
31 Hip Extensions
31 WB, 30/20
31 Burpees
31 deadlifts 95/65
***if you can push press and deadlift rx weight but not lunge, set up plates to load on your bar after the lunges. One bar per athlete!