• CFA121217

    CrossFit Altius – CrossFit

    Warm-up

    Banded Front Rack Stretch 1 min/side

    3 Rounds

    –5 Box Jump landing with legs extended

    –7 Strict Press from Split Jerk receiving position

    Metcon (Time)

    For time:

    10 Push Jerks, 95/65 lbs

    10 Push-ups

    20 Row Calories

    8 Push Jerks, 95/65 lbs

    8 Push-ups

    16 Row Calories

    6 Push Jerks, 95/65 lbs

    6 Push-ups

    12 Row Calories

    4 Push Jerks, 95/65 lbs

    4 Push-ups

    8 Row Calories

    2 Push Jerks, 95/65 lbs

    2 Push-ups

    4 Row Calories
    *Goal sub 15 min

    Rx+=

    10 Push Jerks, 155/105 lbs

    10 Handstand Push-ups

    20 Row Calories

    8 Push Jerks, 155/105 lbs

    8 Handstand Push-ups

    16 Row Calories

    6 Push Jerks, 155/105 lbs

    6 Handstand Push-ups

    12 Row Calories

    4 Push Jerks, 155/105 lbs

    4 Handstand Push-ups

    8 Row Calories

    2 Push Jerks, 155/105 lbs

    2 Handstand Push-ups

    4 Row Calories

    Metcon (10 Rounds for reps)

    Every 1 min for 10 mins do:

    Shuttle Run, 20 m

    10 Chest-to-bar Pull-ups

    –20 meter shuttle run (5 meters down and back x 2)
    Score the number of pull-ups each round