CrossFit Altius – CrossFit
Warm-up
General:
2rds:
15 PVC pass throughs
10 lunges each leg
8 push ups
Specific:
PVC jerk dip and foot work drills
Empty bar 2 sets — 3 push presses + 2 jerks + 1 split jerk
Push Press (Work up to a heavy triple )
Push Jerk (Find a heavy double)
Split Jerk (Tough single – FOOTWORK and technique are key)
Metcon (Calories)
10rds – 30:30 airdyne intervals