CrossFit Altius – CrossFit
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 6:00)
*Fish Game
Rehearsal
# REHEARSAL (8:00 – 18:00)
## 1 Round
4 Calorie Row
4 Deadlifts (Opening Weight)
4 Box Jump Overs
Dead Broke (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
20:00-50:00
Chuck Core Work (No Measure)
3 rds:
20 slow abmat sit-ups
15 toe touch
20 slow bicycle
10 decline spiderman push-ups
Optional
Cool Down
Banded Hammie 1:00 per side