• Open Gym

    CrossFit Altius – CrossFit

    Warm-up

    Athletes Choice

    Metcon (No Measure)

    4rds: Move with purpose…

    Airdyne/Assault bike 20 cals

    Barbell Row x 10 reps

    1 arm farmers carry (100′ each arm) you choose weight

    Seated DB shoulder press x 8

    12 GHD sit ups, or 15 ABMATs
    Spend the rest of your time on Goat movements or mobility or BOTH!