• Tuesday

    CrossFit Altius – CrossFit Warm-up Barbell Row (3×8, heavy as possible ) Dips (3×10) ring, stationary, parallet, etc. Choose whats best Metcon (Time) 4rds; 6 shoulder to overhead 155/105 15 KBS 53/35 20 jump lunges (total, so 10 each leg)

  • Monday

    CrossFit Altius – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 10 min: 3 squat cleans 155/105 9 t2b 12 cal row *lighter weight, power clean + 3 front squats if mobility prohibits full clean, hanging knee raise Back Squat (Work to a tough 4 reps)

  • Weightlifting

    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