• Wednesday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Metcon (Weight) 3rds: not for time Barbell row – x 8 Bicep curl – x 8 Handstand hold – 30 sec *record barbell row weight Metcon (3 Rounds for time) 3rds: 20 pull ups 30 push ups 40 abmats 50 airsquats REST 3 min after each round *scaled

  • Amber’s B-Day!!

    CrossFit Altius – CrossFit Warm-up 2 min bike 10 inch worms to a push up Then; 2rds (first time with an empty bar, second time at moderate warm up weight – 75/55) 8 deadlifts 6 squat cleans 4 split jerks or push jerks Clean and Jerk (EMOM 11 min: 2 reps @ 70-75%) Both reps

  • Monday

    CrossFit Altius – CrossFit Warm-up 2rds: 20 jumping jacks 12 air squats 10 ring rows Metcon (Time) 3 rds: 750m Row 50 double unders *scale doubles to practice for 90 seconds, or 100 singles. **For those unable to jump rope — 25 KBS at a light weight, 35# for guys and 26# for ladies is