• Thursday

    Announcements

    Don’t forget to sign up for the Twisted 5K on 02/29/20!
    www.unbrokenseries.com/twisted5k

    CrossFit Altius – CrossFit

    Question of the Day

    Fresh flowers or fresh herbs?

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    20 Singles

    5 Inch Worms + Push Up

    5 KB Deadlift

    5/5 SA KB Strict Press

    Then…

    2 ROUNDS

    20 Fast Singles

    10 Tuck Ups

    5 KB Upright Row

    5/5 KB Push Press

    Skill

    Metcon (Weight)

    ON A 10:00 RUNNING CLOCK…

    Build to Heavy Set of KB Complex:

    1 SA KB Deadlift

    1 SA KB Sumo DL High Pull

    1 SA KB Russian Swing

    1 SA KB Hang Clean

    1 SA KB Hang Snatch

    *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

    (Score is Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 7 MINUTES

    10 Unbroken Double Unders•

    10 Knee to Elbow

    5 Strict Dips (Box, Ring or Bar)

    *Double Unders increase by 10 reps each Round.

    -Rest 2:00–

    AMRAP x 7 MINUTES

    10 KB Sumo DL High Pull (53/35)|(35/26)*

    10 Knee to Elbow

    5 Strict Dips (Box, Ring or Bar)

    *KB SDHP increase by 5 reps each Round.

    (Score is Rounds + Reps)