• CFA072717

    CrossFit Altius – CrossFit Warm-up Foam Roll Upper back & Lats 3 Rounds: 30 singles 8 Kip Swing (4 normal kip, 4 Bringing your knees up) 5 Push up w/ 2 sec pause at bottom and top Metcon (Time) For time: 25 Toes-to-bars 50 Burpee Pull-ups 100 Double Unders*scale T2B with hanging knee raise/T2KB *scale

  • CFA072617

    CrossFit Altius – CrossFit Warm-up 2 Min: Tabata Burpee 4 Rounds: 10 Hip extentions 5 Wall Ball 5 Deadlift (Increase weight every round) *Once complete you should be at your working weight for the Metcon and ready to go. Metcon (Time) 2 rounds for time of: 25 Deadlifts, 225/155 lbs 35 Wall Balls, 20/14 lbs

  • CFA072517

    CrossFit Altius – CrossFit Warm-up 1min Banded Front rack stretch/side 3 Rounds: 5 wall squat 5 Boot strappers :30sec Plank Front Squat (1×3) Find a heavy set of 3 in no more than 20 min -this should not be maximal, just feel some weight on you Metcon (Time) For time: Farmer Carry, 53/35 lbs, 300