• CFA092317

    CrossFit Altius – CrossFit Warm-up Run 400m 3rds: 10 PVC pass through 50 ft bear crawl 50 ft duck walk Metcon (5 Rounds for reps) Teams of Two: 5rds: Wall balls 20/14 SDHP 70/53 HRPU DB Snatch 50/35 Row for cals Max reps in 1 minute per station. Rest 1 minute between rounds. One partner

  • CFA092217

    CrossFit Altius – CrossFit Warm-up 3 Min Bike/run/row 3 Rounds: –10 Band GM or hip ext –5 Band strict press –5 Band pass through –5 Band overhead squat –20 Plyo skiiers Metcon (AMRAP – Rounds and Reps) Part 1: Complete as many rounds as possible in 5 mins of: 7 Deadlifts, 185/135 lbs 7 Strict

  • CFA092117

    CrossFit Altius – CrossFit Warm-up Bike/Row 2 min 3 rds: 10 dynamic calf stretch 10 lateral lunge 50ft butt kicks 50ft high knees Double-Unders (3×100) Rest as needed between efforts *If you do not have DU yet this will be DU technique work for 3 x 1:30. Coach will help Cool Down –Couch Stretch –2