Wednesday 6/3

CrossFit Altius – CrossFit

Competitor Warm Up 2 (No Measure)

2 rds:

10 Cal on Airdyne

10 PVC Pass through

5 dips (ring or stationary)

Sampson Stretch x 60 each leg

Tricep Stretch x 30 each arm

Metcon (3 Rounds for reps)

AMRAP 5 of Push Press:

15 reps at 135/95 (RX+) 95/65 (RX)

15 reps at 155/105 (RX+) 115/80 (RX)

AMRAP at 185/135 (RX+) 145/105 (RX)

3 min Rest

AMRAP 5 of Front Squats:

15 reps at 135/95 (RX+) 95/65 (RX)

15 reps at 155/105 (RX+) 115/80 (RX)

AMRAP at 185/135 (RX+) 145/105 (RX)

3 min Rest

AMRAP 5 of Power Cleans:

15 reps at 135/95 (RX+) 95/65 (RX)

15 reps at 155/105 (RX+) 115/80 (RX)

AMRAP at 185/135 (RX+) 145/105 (RX)

Metcon (4 Rounds for time)

4x400m Run

2 minute rest – goal is to stay within 2 seconds every round.

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