• Friday

    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

    What three words would you most like written on your tombstone?

    Warm-up

    Warm-up (No Measure)

    3-4 ROUNDS w/ Single KB…

    10 KB Romanian DL

    5/5 Single Arm KB Bent Over Rows

    :15 L arm FR Hold

    :15 L arm OH Hold

    :15 R arm FR Hold

    :15 R arm OH Hold

    10 “Strict Burpees”

    *Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

    Skill

    Warm-up (No Measure)

    ON A 12:00 RUNNING CLOCK…

    8:00 – Practice Kipping HSPU Breakdown

    4:00 – Practice Tempo DL Drill w/ Empty Barbell

    (No Measure)

    Workout

    Diane (Time)

    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

    Finisher

    Metcon (No Measure)

    “TABATA”

    8 ROUNDS, :20 ON / :10 OFF

    MOVT 1 – Russian Twist

    MOVT 2 – Slow Tuck-Ups

    *Alternate movements for 8 Rounds total.