CrossFit Altius – CrossFit
Altius Warm-up Agility (No Measure)
M2M High Knees
M2M Butt Kicks
then,
Agility ladder plank walk
10 Push-ups
Agility Ladder Toe touch
10 air squats
Metcon (3 Rounds for reps)
AMRAP 5 of Back Squats:
15 reps at 135/95 (RX+) 95/65 (RX)
15 reps at 185/135 (RX+) 115/80 (RX)
AMRAP at 225/155 (RX+) 145/100 (RX)
3 min Rest
AMRAP 5 of Bench Press:
15 reps at 135/95 (RX+) 95/65 (RX)
15 reps at 155/105 (RX+) 115/80 (RX)
AMRAP at 185/135 (RX+) 145/100 (RX)
3 min Rest
C. AMRAP 5 of Strict Pull ups:
Metcon (Time)
3 Giant Sets of:
25 Hand Release Push ups
20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight
move with purpose from movement to movement.
Rest 2-3 mins between rounds