• Open Gym / Skills Day

    CrossFit Altius – CrossFit (No Measure) 5 Minutes of DU practice Glute-Ham Raises (4 x 8 GH Raises) If these are easy for you, add weight. Metcon (No Measure) 6 minute EMOM: Odd: 6 Strict Ring dips Even: 12 Pistols ( 6 each side)Use a band on the ring dips if needed, but keep them

  • Barbell Wednesday

    CrossFit Altius – CrossFit (No Measure) Ring Rows 4 sets of 8 repetitions. Rest 90 seconds between sets. No kipping! Strict ring rows. Dead Hang 3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as 60-90 seconds. Metcon (3 Rounds for reps) A. AMRAP 4 of

  • Tuesday 6/23

    CrossFit Altius – CrossFit Altius Warm-up 3 (No Measure) M2M High Knees M2M Butt Kicks 10 Lunges 10 Ring Rows then, Samson Stretch x 30 seconds Banded Shoulder Stretch x 30 seconds Overhead Squat (5 minute EMOM: 5 reps per min) Weight should be about 60-65%. Focus on perfect form, and efficiency. Back Squat (10