• Wednesday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) Score is TOTAL time at completion: 21-15-9 Thrusters 75/55 (RX+) 65/45 (RX) Pull ups (RX+) ring rows (RX) –Rest 7 min– 21-15-9 Power cleans 115/75 (RX+) 95/55 (RX) Hand release push ups **Goal is to move with intensity, NOT get bogged down by any one movement. Choose accordindly!

  • Tuesday

    CrossFit Altius – CrossFit Warm-up Plank 3×60 sec w/60 sec rest between *You can add weight if you can. Start light and add additional each round Row Conditioning (4 Rounds for time) 4x500m Row, 3 min rest between each – This is conditioning so get the most out of it! Double-Unders (30 seconds max reps,

  • Monday — This begins a DELOAD week – no strength

    CrossFit Altius – CrossFit Warm-up Metcon (Time) For time: 12 handstand push-ups 12 front squats 20 burpees 9 handstand push-ups 15 front squats 20 burpees 6 ring handstand push-ups 18 front squats 20 burpees RX+ — 115/85, HSPU’s RX — 95/65, pike push ups on box, or standing DB/KB strict press