• CFA082817

    CrossFit Altius – CrossFit Warm-up 3 mins bike/row 3 rds: 10 jump squat 10 walking lunge :30 deep squat hold Back Squat (1×20) 20 to 25 minutes to find a heavy set of 20 reps back squat. If you went heavy last week try to match it. If you went lighter try to add 5

  • CFA082617

    CrossFit Altius – CrossFit Warm-up Run Rabbit Run 3 rounds *Each person does each part 3x Partner 1 runs 200 m (rabbit) Partner 2: 10 wall ball, 5 Kip swing Partner 3: 3 inch worm with push up, 5 PVC Pass through, 5 PVC OHS Metcon (Time) 21-15-9 reps, for time of: Thruster, 95/65 lbs

  • CFA082517

    CrossFit Altius – CrossFit Warm-up 2 Minute Deep squat hold* *1 minute with a light wt plate hold 1 min without plate (when you drop the plate, try to maintain a neutral spine and avoid falling) 2 Min Banded Front Rack (1 min per arm) 3 Min Bike or Row Burg Warm up. (down and