• Friday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) For time: 1600m/1300m row 40 wall balls 20/14 30 DL’s 135/95 20 box jumps 24/20 10 clean and jerk 135/95 20 box jumps 30 DL’s 40 wall balls

  • Open Gym

    CrossFit Altius – CrossFit Warm-up Front Squat (10-8-6-4-2 — record the heavy double) *First set of 10 must be at least 55% of your max. The rest if up to you! Hip Extension (4×10, add weight if possible)

  • Wednesday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) 5rds: 400m run 16 alt DB snatches 50/35 9 burpees **Rest 90 sec after each rd SCORE IS TOTAL TIME – scale as needed. ROW or BIKE for run sub. 400m row or 20 cal bike