• Open Gym

    CrossFit Altius – CrossFit Warm-up Bulgarian split squat (4×6 each leg, heavy as possible) Metcon (AMRAP – Rounds and Reps) AMRAP 9 min: 4 push jerks 155/95 (RX+) 115/75 (RX) 7 bar facing burpees 25 double unders (RX+) 50 singles (RX)

  • Wednesday

    CrossFit Altius – CrossFit Warm-up Hip Extension (Weight up to you, 3×12) weighted hip extension with bar Metcon (Calories) EMOM 14 min: 1) 15/12 cal row (RX+) 13/10 (RX) 2) 40 second plank hold

  • Tuesday – first day of summer!!

    CrossFit Altius – CrossFit Warm-up Seated KB Press (Use DBs or KBs, both arms same time) sit with feet straight ahead Metcon (Time) 3 RFT: 400m Run 12 Deads, 255/155 (RX+) 205/115 21 Box Jumps, 24/20 (RX+) step ups (RX)