• Tuesday

    CrossFit Altius – CrossFit Warm-up 2 push presses + 2 push jerks Take 15 min to work up to a heavy complex of all 4 movements in a row. Do not drop the bar. Metcon (Time) For Time: 1k row 50 wall balls 20/14 30 KBS 53/35

  • Monday

    CrossFit Altius – CrossFit Warm-up Back Squat (4×7, 70%) One arm Dumbbell Row (4×6, as heavy as possible) One hand and knee on a bench, row with other arm Metcon (AMRAP – Rounds and Reps) AMRAP 10 min: 4 pwr cleans 135/95 8 push ups (not hand release) 12 airsquats

  • Saturday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) For time: Teams of 2 Run 800m (both people together) 50 Front squats 95/65 100 ABMATs 75 double unders/150 singles 50 sumo DL high pulls 95/65 75 box jump overs 24/20 1000m row **break up all work as needed, scale weights/movements as needed