• Tuesday

    CrossFit Altius – CrossFit Warm-up 5 min foam roll 1 min sampson stretch each leg 90 second childs pose Then: 2rds 10 pvc pass thrus 5 step ups each leg 20″ 5 high pulls empty bar 5 push press empty bar Fight Gone Bad (3 Rounds for reps) 3 RFT of 1 min at each

  • Monday

    CrossFit Altius – CrossFit Warm-up 2 min Bike or row Then: 3 rds 5 inch worms to push up 7 ring rows 9 airsquats Front Squat (7-5-3-1) Use 65% for the 7 rep, 75% for the 5 rep. The 3 and 1 are up to you! Metcon (Time) 3rds: 18 KBS 70/53 15 push jerks

  • Saturday

    CrossFit Altius – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Amrap 25 min: teams of two 25 wall balls 20/14 25 power snatches 75/55 25 box jumps 24/20 25 push presses 75/55 25 cal row *scale as needed