CrossFit Altius – CrossFit
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Rotating Through 3 Stations:
*1st Station: Bike
2nd Station: Stretch
3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)*
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### 30 Seconds
Easy Bike
Active Samson
Lateral Hops Over Dumbell
Moderate Bike
Active Spidermans
Dumbbell Deadlifts (Change Arms Every 5)
Faster Bike
Push-up to Down Dog
Dumbbell Strict Press (Change Arms Every 5)
Teaching
Rope Climbs 12:00-22:00
Rope-a-Dope (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
Scales:
*DU-
Reduce Reps
Single Unders 600
*Rope Climbs-
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
Cool Down
Group Walk