• Friday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    5 Bootstrappers

    10 Alt Groiners

    10 Cossack Squats

    10 Scap Pull-Ups

    2 ROUNDS

    5 Kip Swings

    5 MedBall Front Squats

    5 MedBall Strict Press

    5 MedBall Push Press to Target (WB Target)

    5 Wall Balls

    Strength

    Back Squat (20RM)

    FOR LOAD

    20RM Back Squat

    (Score is Load)

    Workout

    Metcon (Time)

    FOR TIME

    60 Wall Balls (20/14)|(14/10)

    60 Pull-Ups

    80 Sit-Ups

    40 Pull-Ups

    40 Wall Balls

    -Hard Cap 15:00-

    (Score is Time–add 1 second for every rep not completed in 15 minutes.)

    Optional Cool Down

    Warm-up (No Measure)

    FOR RECOVERY

    2:00 Foam Roll (IT Band – L)

    2:00 Foam Roll (IT Band – R)

    2:00 Foam Roll (T-Spine / Upper Back)

    (No Measure)