• Friday

    CrossFit Altius – CrossFit

    Question of the Day

    If lucky charms really worked, what would yours be?

    Warm-up

    Warm-up (No Measure)

    ON A 6:00 RUNNING CLOCK…

    1:00 EZ Pace Row

    1:00 Groiner L + Groiner R + Push-up

    1:00 Moderate Pace Row

    1:00 Bootstrapper Squats

    1:00 Tough Pace Row

    1:00 Push-up Plank

    -Walking Rest 1:00-

    AMRAP x 4 MINUTES — Light DBs Needed!

    8 DB Bent Over Row

    6 DB Strict Press

    4 DB Ground to Overhead

    2 DB OH Lunge (Hold in either single or double overhead)

    Workout

    Metcon (AMRAP – Reps)

    EMOM x 21 MINUTES

    MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

    MIN 2 – 2 “No Jump” Rope Climbs**

    MIN 3 – 20/15 Cal Row

    *1 Rep of DB Bear Complex is…

    1 Hang Power Clean

    1 Front Squat

    1 Push Press

    1 Front Squat

    1 Push Press

    **For the Rope Climb, no big jump into the rope. Start climb with feet planted.

    (Score is Reps)

    Cool Down

    Warm-up (No Measure)

    FOR RECOVERY

    5:00 Flow Stretching

    (No Measure)