Monthly archives: February, 2017

CrossFit Altius – CrossFit Warm-up Spend 10 min addressing sore spots and trigger points – foam roll, lacrosse ball and stretching. Then; Warm up DL to working percentage Metcon (Weight) EMOM 15 min: 1) Double KB front rack walk x 100′ 2) DL x 4 @ 70-75% 3) Ring push up x 10-12 (scale to

CrossFit Altius – CrossFit Warm-up coaches choice “Franwich” (Time) For Time: 21-15-9 Wall balls 20/14 Pull ups Thrusters 95/65 Box jumps 24/20 KBS 53/35 **Scale weights as needed, ring rows, jump pull ups, and step ups. Double-Unders (EMOM 6 min: 25 reps (Or 30 seconds of DU practice))