CrossFit Altius – CrossFit
**”A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb**
Often the difference between those who make it and those who don’t.
If we want to see it through, we have got to be able to hang on, to push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.
The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.
Question of the Day
What is the scariest thing you have ever done for fun?
# 1 Minute
Active Spidermans + Hamstring Stretch
Walking Lunges Around Bikes (No Weight)
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)
Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
75% of 3-RM Back Squat
## 1 Round
4 Dumbbell Snatches
4 Calorie Assault Bike
4 Dumbbell Box Step-Ups
Big Bird (AMRAP – Rounds and Reps)
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)