CrossFit Altius – CrossFit
Warm-up (No Measure)
3 rds:
1 min on airdyne
10 Single leg KB DL (5 each leg)
5 KB swings (light)
then,
Empty bar:
5 hang clean pulls
5 hang squat cleans
5 full squat cleans
5 strict Press
5 Push Jerk
5 Split Jerk
then,
Banded Shoulder Stretch
Pigeon Pose Stretch
Clean and Jerk (Test your 1RM)
Metcon (Time)
5 RFT:
7 Squat Cleans, 155/105 (RX+) 115/80 (RX)
14 kettlebell swings, 53/35