• Wednesday

    CrossFit Altius – CrossFit Warm-up “EvilMOM” (5 Rounds for reps) 5rds: Min 1: Max Cal row Min 2: rest Min 3: 45 seconds max rep DB thrusters 50/35 (do not have to be unbroken) Min 4: rest Min 5: 12 burpees Min 6: rest **Score is total reps each round (Cals+thrusters+burpees) Scale as needed

  • Tuesday

    CrossFit Altius – CrossFit Warm-up Back Squat (3×3, 70% 2×2, 80%) “Pump and Dump” (Time) 5rds: Power clean and jerk x 7 (115/75) 200m run *Scale: Run to Airdyne 20/15 cals, weight as needed **Challenge: CJ – 155/105

  • Monday

    CrossFit Altius – CrossFit Warm-up Coaches choice Handstand Push-ups (Kipping – 4×12, 1 min rest between) Scale: 4×5, 3 sec negatives, rest 90 seconds between OR Seated double DB press 4×7, neutral grip Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 15 box jumps (20 step ups) 24/20 12 T2B (hanging knee raise) 9