• Wednesday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*Scale pull ups and weights as needed. Sub 400m row for run Metcon (No Measure) 4 sets NOT for time: 60 second plank hold (add weight or scale time as needed) Hip

  • Tuesday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Metcon (Weight) Start on 0:00… EMOM 10 min: 1) 35 double unders 2) 11 thrusters 75/55 **70 singles, scale weight as needed Metcon (Time) Start on 20:00… 4rds: 15 box jumps 24/20 (step ups) 15 wall balls 20/14 15 burpees

  • Monday

    CrossFit Altius – CrossFit Warm-up Coaches choice Front Squat (4×3, 80-85%) Metcon (Time) 5rds: Rest 1 min AFTER each rd 12 deadlifts 135/95 9 hang power cleans 6 push jerks **Scale weights as needed