CrossFit Altius – CrossFit
Altius Warm-up 2 (No Measure)
Row 250m,
then,
2 rds:
8 Air Squats
8 Push-Ups
8 PVC Pass-through
then,
Pigeon Pose Stretch x 30 seconds
Banded Shoulder Stretch x 30 seconds
Hang Squat Snatch (3 minute EMOM : 2 reps per minute)
Low Hang Squat Snatch (3 minute EMOM: 2 reps per minute)
Hang Squat Snatch (3 minute EMOM: 2 reps per minute)
Metcon (3 Rounds for reps)
A. In a 10 Minute Window:
1 Mile Run + Max reps of Clean and Jerks, 135/95 (RX+) 95/65 (RX)
Rest 3:00
B. In a 7 Minute Window:
800m Run + Max reps of Snatch, 115/75 (RX+) 75/55 (RX)
Rest 3:00
C. In a 4 Minute Window:
400m Run, Max reps of Thrusters 95/65
(RX+) 55/35 (RX)