• CFA092717

    CrossFit Altius – CrossFit Warm-up Emom 4 Min: –Odd: 5 Bar GM, 10 dynamic calves –Even: 30 singles Deadlift (5×3 @80%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 21 mins of: Run, 500 m 100 Double Unders*Scale to 200 singles *500m is one time around entire building.

  • CFA092617

    CrossFit Altius – CrossFit Warm-up 3 Rounds of Rowling: — Over/under 100m = Reps of Burpee penelty Form Discussion Handstand work. We will spend 10 mins working on being inverted. ie. if you can do handstand holds and or HSPU work on shoulder taps. If you can do shoulder taps work on kicking up in

  • CFA092517

    CrossFit Altius – CrossFit Warm-up Bike/run/row 3 min 3 Rounds: –5 Ring Rows –5 roll over vsit –5 wall squats Back Squat (1×1) Use the heaviest weight you can for each set. Rest as needed between sets. –Build to a heavy single in 20 min Metcon (Time) 3 rounds for time of: 50 Air Squats