CrossFit Altius – CrossFit
Warm-up
Tabata style – twice through the following, 20:10 at each (total time 4 min)
Alt Lunges
Empty bar jerks
Empty bar back squats
Jump rope (singles or doubles)
One arm lunge press (3×8, heavy DB or KB)
Assume bottom lunge position – forward leg and pressing arm should be opposite.
“Double or Nothing” (Time)
30-20-10
KBS 53/35
60-40-20 double under (x2 for singles)
Straight into…
30-20-10
Push jerk 115/75
Jump lunges (15 ea side, 10 each side, 5 ea side)
**Sub 20-15-10 airydne cals for jump rope if needed, Non jump lunges or airsquats if needed