CrossFit Altius – CrossFit

Daily Mindset

**”Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson**

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great people great. If we can train ourselves to truly believe that everything is by choice, the door of opportunity opens.



## 30 Seconds

Easy Bike

Push-up to Down Dog

Banded Pull-Aparts

Moderate Bike

Front Plank

Banded Pull-Aparts

Faster Bike

Shoulder Taps

Banded Pull-Aparts

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (3 Rep Max)


Build to today’s 3RM bench press



## 1 Round

3 Strict Pull-Ups

3 Calorie Bike

3 Push-ups

3 Calorie Bike

Swole Cycle (4 Rounds for reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Assault Bike Calories

Cool Down

Child’s Pose 1 min

Lizard 1 min per leg

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