• Friday

    CrossFit Altius – CrossFit Warm-up Single Arm Dumbell Press (3×8, as heavy as possible ) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 3 deadlifts 255/185 6 t2b 9 kipping hspu’s **Scale weight as needed, scale to hanging knee raises and pike push ups

  • K Smith’s bday WOD

    CrossFit Altius – CrossFit Warm-up Front Squat (Heavy 2 rep pause squat, 3 seconds at the bottom) Metcon (Time) For Time: 3 rope climbs 9 burpee box jumps 24/20 29 hang power cleans 115/80 42 ABMATs 74 double unders 3 rope climbs **Scales — 12 strict/banded chin ups subbed for rope climbs, 200 singles on

  • Wednesday

    CrossFit Altius – CrossFit Warm-up Metcon (3 Rounds for time) 3x800m run, rest 2 min between efforts. **For non runners – 4 min airdyne ride at 75%-80% intensity, rest 2 min between efforts. Plank 3×60 sec w/60 sec rest between *You can add weight if you can. Start light and add additional each round