• CFA082417

    CrossFit Altius – CrossFit Warm-up 3 rounds 5 Ring row 10 single leg Deadlift (5/leg) 8 Windmills (4/arm) 15/10 calorie Bike or row Metcon (Time) 4 rounds for time of: 21 AbMat Sit-ups 3 Rope Climbs 1 Deadlift, 315/225 lbs Cool Down Couch Stretch 2 min/side Roll Psoas 2 min/side

  • CFA082317

    CrossFit Altius – CrossFit Warm-up Foam Roll Lats and Upper Back for 4 mins 2 Rounds: 10 Band Pull aparts 5 PVC Pass through 5 Kip Swing 30 Singles or Doubles Burg warm up Snatch (down and finish) (elbows high outside) (muscle snatch) (2 in drop) (4 in drop) (6 in drop) Metcon (Time) 1

  • CFA082217

    CrossFit Altius – CrossFit Warm-up Bike Or row 3 Min 3 Rounds: 2 Muscle up transition from low rings 1 Wall Walk 5 KB Deadlift 5 Russian KB swing Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who