• Saturday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Metcon (AMRAP – Rounds and Reps) AMRAP 15: 55 Double-unders (RX+) 100 singles (RX) 15 C2B pull-ups (RX+) pull ups (RX) 5 Hang Power Cleans, 135/85 (RX+) 95/65 (RX) Turkish Get Up (Find a heavy single for each arm) Use a DB or KB, MUST be same weight

  • Friday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Back Squat (EMOM 10 min: 2 reps, 80%) Metcon (Time) For time: 55 Bar Facing Burpees 34 Front Squats, 95/65 21 Ring dips (RX) stationary/parallet dips (RX)

  • Open Gym

    CrossFit Altius – CrossFit Warm-up Athletes Choice Metcon (No Measure) 4rds: Move with purpose… Airdyne/Assault bike 20 cals Barbell Row x 10 reps 1 arm farmers carry (100′ each arm) you choose weight Seated DB shoulder press x 8 12 GHD sit ups, or 15 ABMATsSpend the rest of your time on Goat movements or