CrossFit Altius – CrossFit


Easy Warm Up Chipper

–10 Cal Row

–10 Hip Extension

–10 Banded Press

–10 Spiderman

–10 Cal Row

–10 Band Good Morning

–10 Band Front Raise

–10 Lateral Lunge

–10 Cal Row

Overhead Squat (2-2-2-2-2)

–Use work up method:

–Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

–Couch Stretch 2 min/side

–Roll/Smash Upper Back 2 min

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