CrossFit Altius – CrossFit Warm-up 2 Rounds –10 Alt DB Muscle Snatch (light) –10 Push Up –5 Ring Row Pull-ups (3×8 strict) Work with a coach if you need to do negatives strict banded. Metcon (Time) For time: 80 Dumbbell Snatches, 50/35 lbs 60 Row Calories 40 Burpees 20 Pull-UpsTime Cap 20 mins Rx+=2017 CrossFit
CrossFit Altius – CrossFit Warm-up Row/Ride/or Run 3 min 2 Rounds –10 Goblet Squat light KB –10 Banded Press –10 Hip Extension Snatch Balance (1-1-1) –20 min to find 3 heavy singles *scale to OHS to ball or work OH mobility if needed instead Metcon (Time) 5 rounds for time of: 20 Medicine Ball Cleans,
CrossFit Altius – CrossFit Warm-up Slow AMRAP 10 min –:45 sec row w/ feet out of straps –7 Hang Muscle Snatch (empty bar) –7 Snatch Balance (empty bar) Metcon (5 Rounds for reps) Teams of 3: 5 rounds, 1 min per station, of: Row Calories Hang Power Snatch, 95/65 lbs Rest 1 minPerform this like