• CFA072417

    CrossFit Altius – CrossFit Warm-up 3 mins of jump rope work. Work singles or doubles 2 rds: Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″) Hang Snatch (5×1) -Use work up method: Find your heaviest “”””perfect”””” single. Make sure that you have

  • CFA072217

    CrossFit Altius – CrossFit Warm-up 3 min Bike, run, or Row 3 Rounds 5 kneeling jump up (start in a kneeling position, throw your arms bak extend the hips and land in the bottom of a squat, if comfortable add a PVC) 5 PVC pass through 5 PVC sots press 10 plate overhead walking lunge

  • CFA072117

    CrossFit Altius – CrossFit Warm-up “Easy”” Tabata Row: 20sec on, 10sec off 3 Rounds Burgener Warm Up w/ empty bar -(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) (hang squat clean) Complete 3-5 reps at movement before moving onto the next Deadlift-Power Clean-Squat Clean Complex (7×1) Pull