• Open Gym / Skills Day

    CrossFit Altius – CrossFit Basic Altius (No Measure) 2 rds: PVC Pass Thru x10 Air Squat x10 Push Up x10 Metcon (No Measure) 3 rds: 12 Knees to Elbow in plank position (12 each side) 60 second plank hold (from elbows) rest 90 seconds Metcon (Weight) Every 2 minutes for 20 minutes (10 rounds) complete:

  • Hump Day

    CrossFit Altius – CrossFit (No Measure) 2 rds: 10 wall ball squat cleans 20 DU or 30 Singles then, Pigeon Pose Stretch Metcon (AMRAP – Rounds and Reps) AMRAP 15: 10 Power Cleans, 135/95 (RX+) 105/75 (RX) 20 Wall Balls, 20/14 30 DU (RX+) 80 Singles Metcon (10 Rounds for time) EMOM x 10: Burpee

  • Tuesday…

    CrossFit Altius – CrossFit (No Measure) 2 rds: 10 walking lunges 5 light KB swings 5 ring rows M2M High Knees then, Samson Stretch Foam roll lats Metcon (Time) 3 Rounds: 400 Meter Row 21 KBS 53/35 12 Pull ups Back Squat (3 x 10 back squat, climbing) Metcon (No Measure) 3 rounds NOT for