• Tuesday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) 4 sets: 30/20 cal row 25 wall balls 20/14 15 kbs 70/53 *rest 2 min after each *Total time is score GHD Situps (2×20, scale as needed )

  • Monday

    CrossFit Altius – CrossFit Warm-up Front Squat (Find a 2 rep max for today) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 15-ft. rope climbs, 2 ascents 115/75 push presses, 12 reps 50 double-unders *Scales – 10 strict chin ups, 100 singles (15/12 cal bike), lighter weight

  • Weightlifting Sunday!

    CrossFit Altius – CrossFit Olympic Warm Up #1 (No Measure) Oly Warm Up -jump in place x10 -jumping jacks x10 -jump in place x10 -high knees x10 -butt kicks x10 -vertical arm swing x10 -horizontal arm swing x10 -wrist circles x10 -ground wrist stretch x30 sec -pvc pass thru x10 -pvc hip rotations x10 -pvc