• CFA113017

    CrossFit Altius – CrossFit Warm-up Row 500 meters w/ feet out of straps 3 Rounds –10 Toy Solider –10 Single Arm Swing/arm (light) –20 Double Unders “The Animal” (Time) 150 KBS for time, 70/53 (RX+) 53/35 (RX) GHD Situps (3×10-15) Form Discussion 10 mins Hand Stand work

  • CFA112917

    CrossFit Altius – CrossFit Warm-up Banded Front Rack Stretch :60 sec/side Easy EMOM 4 min –Min 1: 10 Air Squat and 7Push Up on Knees –Min 2: Jump Rope: 40 sec Front Squat (20 Rep Max) On a 15 min clock Metcon (20 Rounds for reps) Every 1 min for 20 mins do: 5 Wall

  • CFA112817

    CrossFit Altius – CrossFit Warm-up Foam Roll/Smash Glutes and Lats 3min total 3 Rounds –7 Jumping Pull Up –10 Single Arm DB Deadlift (5 each arm) –10 Reverse Lunge w/ dumbell or kettlbell Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins of: Dumbbell Overhead Walking Lunge, 35/20 lbs, 50 ft 25 One Arm Dumbbell