• Monday

    CrossFit Altius – CrossFit Warm-up One arm Dumbbell Row (3×10 each arm) One hand and knee on a bench, row with other arm Reverse Tabata – hollow body holds (10 seconds on, 20 seconds off — 8 rds) “Harley Love” (Time) 6 RFT: 13 Thrusters, 95/65 (RX+) 75/45 (RX) 14 Pull-Ups (RX+) Ring rows (RX)**Ring

  • Saturday

    CrossFit Altius – CrossFit Warm-up Clean and Jerk (10 min EMOM across) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: Teams of 2 divide work as needed 200ft walking lunge with 45/25 plate overhead 50 box jumps 24/20 40 wall ball shots 20/14 20 push press 95/65

  • Friday

    CrossFit Altius – CrossFit Warm-up Front Squat (1RM) Metcon (Time) 3 RFT: 3 Jerks, 155/85 (RX+) 105/75 (RX) 4 Front squats 5 squat cleans 10 pull ups 20 Push ups 30 Abmat Sit ups **power clean ONLY if squat clean is impossible due to mobility