• 11/21/14

    CrossFit Altius – CrossFit (No Measure) 2rds PVC pass through x 10 PVC overhead squat x 10 KBS (light) x 10 then; Sampson stretch x 30 sec each Couch stretch x 45 sec per leg Metcon (AMRAP – Rounds and Reps) AMRAP 8 of: 3-6-9-12-15…as high as possible of: Power Snatch, 95/65 Box Jump Overs,

  • 11/20/14

    CrossFit Altius – CrossFit (No Measure) 3rds PVC pass thru x 10 Plank hold x 45 sec 5 strict pull ups Shoulder Press (4×4, across) Metcon (5 Rounds for time) Partner Workout: Row Sprints Row 300m, rest while partner rows Row 400m, rest while partner rows Row 500m, rest Row 400m, etc Row 300m, etc

  • 11/19/14

    CrossFit Altius – CrossFit (No Measure) 2rds Air squat x 10 Hip swing x 10 each leg Sampson stretch x 30 sec Banded front rack stretch x 30 sec each leg Metcon (Weight) EMOMx6 Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning) Even: 40