Work it Wednesday

CrossFit Altius – CrossFit

(No Measure)

200m jog

10 PVC Passthrough

10 Push-ups


2 rds: Empty bar

5 Push Press

5 Push Jerk

5 Split Jerk


Banded Shoulder Stretch x 30 each arm

Wrist Stretch

Push Press

Push Jerk

Split Jerk

Back Squat

Metcon (Calories)

A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.

B. 4 x :30 on, 1:40 off – goal is to maintain 85%+ of best “A” score.

B. 2 x :45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.

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