• CFA051817

    CrossFit Altius – CrossFit Warm-up 2 rounds of: 5 kip swing 10 kb swing (light) 10 kneeling shoulder tap Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 mins of: 6 Med ball cleans, 20/14 lbs 12 Toes-to-bars 18 Push-upsGoal 5+ rds Cool Down – Banded Hammie Stretch – 2

  • CFA051717

    CrossFit Altius – CrossFit Warm-up Row/Ride/Jog: 3 min 3 Rounds 10 Banded Good Morning 5 roll over v-sit 10 Cal Bike or Row sprint Metcon (Time) For time: 30 Assault Bike Calories (50 airdyne) 20 Burpee Box Jump Overs, 24/20 in 10 Power Cleans, 155/105 lbsGoal=8 min or less Metcon (Time) – row easy pace

  • CFA051617

    CrossFit Altius – CrossFit Warm-up 2 rounds 5 windmill/arm 5 inchworm 1 min row or bike 100 singles Metcon (Time) For time: -Dumbbell Walking Lunge, 50/35 lbs each hand, 100 ft -100 Double Unders -50 Wall Balls, 20/14 lbs -7 Rope Climbs -50 Wall Balls, 20/14 lbs -100 Double Unders -Dumbbell Walking Lunge, 50/35 lbs