• Friday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    3:00 PROGRESSIVE WARM-UP ON BIKE OR ROWER

    1:00 – Conversational Pace

    1:00 – Moderate Pace

    :30 – Workout Pace

    :30 – Cool Off Pace

    Into…

    3-4 SETS (7:00 Time Cap)

    10 Alt. Samson Stretches

    5 Strict Pull-Ups

    10 DB Sumo DL (light w/ perfect positions)

    10 DB Bent Over Row

    25’ Quadruped Crawl

    Skill

    Warm-up (No Measure)

    ON A 10:00 RUNNING CLOCK…

    Practice Your Handstand Push-Ups*

    *Different Drills Depending on Level…

    Intro – Box HS Push-Up, HS Hold, or HS Negs

    Intermediate – Strict or Kipping in Small Sets

    Advanced – Deficit Strict or Kipping for Reps

    (No Measure)

    Workout

    “LOVE LOSS” (6 Rounds for time)

    EVERY 4:00 FOR 6 SETS

    7 Up-Down Devil’s Press (35/20)|(20/15)

    14 DB Front Squat

    16/13 Cal Bike

    -Rest Remainder of the Time-

    (Score is Time for Each Set)
    *New NCFIT Classic Workout – Happy Valentine’s Day!