• Wednesday

    CrossFit Altius – CrossFit

    Question of the Day

    Would you rather back squat or front squat?

    Warm-up

    Warm-up (No Measure)

    GENERAL WARM UP

    2 Min Bike (Increase pace every 30s)

    Into…

    1:00 Groiner Stretch (Left)

    1:00 Groiner Stretch (Right)

    1:00 Couch Stretch (Left)

    1:00 Couch Stretch (Right)

    Into…

    AMRAP x 4 MINUTES

    20 Mountain Climbers

    10 BB Back Rack Elbow Punches

    5 BB Kang Squats

    PRE WORKOUT PREP

    25’ Heel Walking

    25’ Toe Walking

    25’ High Kicks

    25’ Lunges

    25’ High Knees

    25’ Butt Kickers

    Strength

    Back Squat (1-1-1-1-1)

    1-1-1-1-1

    Back Squat*

    *Start moderate-heavy and build to heaviest single rep.

    (Score is Weight)

    Workout

    Metcon (Time)

    3 ROUNDS FOR TIME

    400m Run

    15 Front Squat (135/95)|(95/65)

    -12:00 Hard Cap-

    (Score is Time)

    Optional Cool Down

    Warm-up (No Measure)

    FOR RECOVERY

    3:00 Recovery Pace Bike

    3:00 Foam Rolling Upper Back / Shoulders

    (No Measure)