• Wednesday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    PARTNER AMRAP – 4 MIN

    P1: Row (Moderate Pace, Nasal Breathing)

    P2: Completes (then athletes switch!)

    8 Groiners

    8 Scap Push Ups

    8 Scap Pull Ups

    -Rest 1:00-

    PARTNER AMRAP – 4 MIN

    P1: Row (Moderate to Fast Pace)

    P2: Completes (then athletes switch!

    8 BB RDL’s

    8 BB Hang Muscle Cleans

    8 BB Hang Power Cleans

    From here, go into a brief 2:00 foam rolling session for the lats and upper back

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 7 MINUTES

    1-2-3-4…and so on

    Bar Muscle-Ups

    2-4-6-8..and so on

    Hang Power Clean (155/105)|(115/75)

    -Rest 3:00-

    AMRAP x 5 MINUTES

    Pick-Up Where You Left Off!

    (Score is Rounds + Reps)

    Finisher

    Metcon (No Measure)

    3 SETS

    30 MB Russian Twists or 15/15 Side Throws

    20 Weighted Glute Bridge-Ups (MB or DB)

    (No Measure)