• Open Gym – IF YOU ARE DOING FRIDAY NIGHT LIGHTS YOU SHOULD BE RESTING!

    CrossFit Altius – CrossFit

    Warm-up

    –Spend 10 min working on tight spots and problem areas, stretching and m mobility

    FNL group…

    –For 10 min, Pick your least favorite possible Open movement and work on efficiency (pull ups, t2b, double unders, HSPU kip, etc) — Remember this is practice and efficiency NOT do 10 million reps. Get with a coach!

    Metcon (Weight)

    4 sets: NOT for time

    Farmers carry 150′ as heavy as possible

    Dumbbell Bench press x 8-10

    Back extension x 12-15

    Plank hold x 45-60

    *Score is farmers walk TOTAL weight held