CrossFit Altius – CrossFit
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## EMOM 8:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Walking Samson
5th Minute: Knuckle Drags
6th Minute: Active Spiderman
7th Minute: Side Shuffles
8th Minute: Shuttle Runs
Front Squat (3 x 3 @80%)
*8:00-28:00
*Across
Rehearsal
# REHEARSALS (28:00 – 33:00)
## 1 Round
200 Meter Run
1 Round of Macho Man (Workout Weight)
Macho Mile (Time)
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
35:00-60:00
Cool Down
Coaches Choice