CrossFit Altius – CrossFit

Daily Mindset

**”Work your land” – Tim Storey**

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.


# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball


# PRACTICE ROUND (16:00 – 21:00)

## 1 Round

3 Calorie Row

100 Meter Run

3 Box Jumps

3 Wallballs

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Cool Down

Wall Hip Stretch 2:00 total

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