CrossFit Altius – CrossFit
Warm-up
Spend 10-15 min on problem areas! If you have questions ask a coach for best ways to address mobility issues
Metcon (AMRAP – Reps)
Pick ONE of the following:
4×10 unbroken kipping pull ups
5×7 unbroken kipping pull ups
6×5 unbroken kipping pull ups
5×4, strict negatives – 3 second decent
*rest as needed between sets
**SCORE is reps chosen per set
Row Conditioning (4 Rounds for time)
4x500m Row, 3 min rest between each – This is conditioning so get the most out of it!