• Brian Marston’s B-Day WOD!

    CrossFit Altius – CrossFit Warm-up 2 min ROW/Bike Then; 2 rds 5 inch worm to push up 5 front squats (empty bar) 5 push press 5 thrusters **Coach discuss thruster technique and efficiency Thruster (7×1, climbing to a max) Take these from a rack, Front squat into the thruster. NOT a floor clean Metcon (Time)

  • Tuesday

    CrossFit Altius – CrossFit Warm-up Coaches choice Back Squat (4×5, 70-75%) Metcon (Time) 15-12-9-6-3 Hang pwr clean and jerk 95/65 Toes to bar (hanging knee raise) Box jump 24/20

  • Monday

    CrossFit Altius – CrossFit Warm-up Coaches choice Metcon (4 Rounds for reps) 4 sets: 4 min AMRAP 30/20 cal row 20 Russian KBS 70/53 MAX 10m shuttle sprints with remaining time *REST 4 min between rounds, score is total sprints **Scale run to MAX airdyne cals