• Monday

    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

    You fall in a toilet in a public restroom and get stuck. What is the first thing you do?

    Warm-up

    Warm-up (No Measure)

    3 ROUNDS

    100m Run

    10 Up Downs

    :30 Dead Hang

    :30 Plank Hold

    Into…

    2 ROUNDS

    :30 Alt. Crossovers

    :30 Alt. Scorpions

    :30 Alt. Spiderman Lunges

    :30 Bird Dogs

    Into…

    3 ROUNDS

    5 Inchworms + Push Ups

    10 Scap Push Ups

    10 Scap Pull Ups

    Weightlifting

    Front Squat

    5×5 across at a moderate weight on a 20 minute clock

    Skill

    Warm-up (No Measure)

    ON A 7:00 RUNNING CLOCK…

    Pull-Up Progression*

    *Bar Hold

    Front / Back Positions

    Dynamic Kip Swing

    Kip Swing + Knees-Up

    Single Pull-up

    into…

    5 SETS FOR QUALITY

    2 Kip Swing + 1 Pull-Up + 2 Kip Swing

    (No Measure)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 12 MINUTES

    8 C2B Pull-Ups

    200m Run

    (Score is Rounds + Reps)

    Optional Cool Down

    Warm-up (No Measure)

    FOR RECOVERY

    2:00 Lax Ball Pec Smash (L)

    2:00 Lax Ball Pec Smash (R)