CrossFit Altius – CrossFit
Metcon (Time)
5 rds for time:
10 burpees
9 t2B
200m run
**Scale t2b — hanging knee raises with shoulder kip, or v ups starting from a hollow body position, toes to kettle bell
Warm-up
General — 3 sets, rest as needed
20 jumping jacks
10 mountain climbers (5 each side – front foot up level with shoulder)
1 wall walk + 20-30 second wall facing hold (depending on ability)
Specific: 4 sets
t2b progression – 5 straight leg rises with shoulder kip, bringing legs slightly higher towards the bar each time. 1 set of 5 each round.