• CFA042717

    CrossFit Altius – CrossFit Warm-up 8 min “Tabata Mash Up” – Jump Rope – Mtn Climber – Swing (light weight) Power Clean and Jerk (2-2-2-2) Power Clean and then Power (Push) JerkNo more than 85% across all sets Metcon (Time) 4 rounds for time of: 10 Single Arm Kettlebell Push Press, 53/35 lbs 50 Double

  • CFA042617

    CrossFit Altius – CrossFit Warm-up 3 Rounds of: – 10-15 Hip Extension – 10 PVC Pass Thru – 10 Lateral Lunges – 50 Singles Front Squat (7-5-7-5) Use the heaviest weight you can for each set. Metcon (Time) 4 rounds for time of: Run, 400 m 15 Toes-to-barsGoal=Sub 15 min Cool Down Hip flexor roll

  • CFA042517

    CrossFit Altius – CrossFit Warm-up 3 Rounds of: Jog, Bike, Or Row 1 min Burgener Warm Up w/ empty bar -(dip and shrug x3), (dip, shrug, elbows high x3), (muscle snatch x3), (snatch drop 2 inch land x3), (snatch drop 4 inch land x3), (snatch drop 6 inch land x3) Then *spend 10 mins working