• Monday

    CrossFit Altius – CrossFit

    Question of the Day

    Have you signed up for Naughty or Nice yet?

    Warm-up

    Warm-up (No Measure)

    Line Drills…

    25’ Walking Knee to Chest Stretch

    25’ Walking Quad Stretch

    25’ Walking Figure 4 Stretch

    25’ Walking High Kicks

    25’ Butt Kickers

    25’ High Knees

    25’ Power Skip

    Immediately after Line Drills 2 Rounds of…

    10 Scap Push Ups

    5 Push Ups to Down Dog

    5 Push Ups (3 second negative)

    Extended Warm-up

    Warm-up (No Measure)

    EMOM x 8 MINUTES*

    MIN 1 – :30 DB Bent Over Row / :30 Plank

    MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

    *For both the BOR and Push-ups, use a 1111 controlled tempo.

    Workout

    “RANNIE” (Time)

    FOR TIME

    50-40-30-20-10*

    Double Unders

    Sit-ups**

    *400m Run After Each Full Round

    **GHD Optional