CrossFit Altius – CrossFit
Warm-up
3 sets:
6 x Under hand barbell row
6 x DB bicep curl
20 second hollow body hold
Metcon (4 Rounds for reps)
EMOM 8 min:
1) 30 double unders (40 seconds of DB practice/attempts)
2) 4-5 strict hspu’s (5 pike push ups to scale)
**score is number of HSPU/pike reps each round – scale as needed
Metcon (Time)
21-15-9
T2B
Shoulder to overhead 115/80
400m run between rounds
**Scales: hanging knee raise or toes to KB, Row 400m