• CFA083117

    CrossFit Altius – CrossFit Warm-up Banded Hamstring Stretch 3 min Bike or Row 3 Rounds 10 toy soldier 50Ft High Knees 50ft Butt Kickers 10 Hip extentions on GHD Deadlift (7×3) This should be climbing. First set you can count is 65% of your 1 rep max Metcon (Time) 5 rounds for time of: -5

  • CFA083017

    CrossFit Altius – CrossFit Warm-up 3 Min Bike or Row 2 Rounds: 20 Plyo skiers (1 or 2 #45 plate) 10 goblet squats 10 dynamic claves 50ft Skip 50ft lunge lunge, squat squat Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#*scale reps

  • CFA082917

    CrossFit Altius – CrossFit Warm-up 3 Rounds Rowling *meters over or under 100= burpees 3 Rounds: 5 Broad jump (focus on hip ext) 5 Barbell Strick press 5 Barbell Good Morning 5 Roll over vsit Metcon (Time) 30-20-10 reps, for time of: Hang Clean & Jerk, 115/75 lbs Row Calories Cool Down Easy Row/Ride/Jog 5