• Wednesday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    3:00 Bike or Row

    INTO…

    2 ROUNDS

    10 Long Step Lunges

    10 Bootstrapper Squats

    25’ Duck Walking

    10 Arm Crosses

    10 Arm Circles

    :30 Bar Hang

    Strength

    Front Squat (5-5-5*)

    5-5-5*

    Front Squat

    *Set 1 – 65% x 5

    Set 2 – 75% x 5

    Set 3 – 85% x 5+

    5+ means athlete performs max reps at that weight with the goal of at least 5.

    Workout

    Metcon (3 Rounds for time)

    3 SETS*

    14/12 Cal Bike/Row

    14 Front Rack Reverse Lunge (115/75)|(75/55)

    14/12 Cal Bike/Row

    -1:00 Rest b/t Sets-

    *3:30 Cap for Every Set