• Saturday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) Teams of 2 complete: 90 Cal Row 60 Box Jump Overs 24/20 45 Clean and Jerks 135/95 60 wall balls 20/14 90 cal row **Scale as needed, break up work however you like

  • Friday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Hang Snatch (Find a heavy double – don’t drop bar between reps) Back Squat (4×3, 80%) One arm Dumbbell Row (3×8, heavy) One hand and knee on a bench, row with other arm

  • Open Gym

    CrossFit Altius – CrossFit Warm-up Coaches choice Metcon (Time) 5rds: 7 kipping HSPU’s (3 wall walks) 8 burpees 9 box jumps 30/24 (step ups, or scale height) Metcon (Weight) 3rds: Not for time 15 ghd’s (only to parallel for scale) 45 sec side plank, each side 15 russian KBS, heavy as possible *score is KB