• CFA123017

    CrossFit Altius – CrossFit Warm-up Banded Shoulder Stretch 1 min/side 2Rds –Jog 200 meters –5 Windmill/side –10 Band Good Morning Front Squat (Find a heavy 3) –Find a heavy set of 3 then back off to a heavy set of 10 Front Squat (Find a heavy 10) –Find a heavy set of 3 then back

  • CFA122917

    CrossFit Altius – CrossFit Warm-up 3 Rounds –30 Singles –10 x Lunge right, lunge left –5 Kip Swing –5 OHS PVC Deadlift (Work to a heavy 3) –15 min to build to a heavy set of 3 Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 mins of: 15 Power

  • CFA122817

    CrossFit Altius – CrossFit Warm-up Row 500 meters 2 Rounds –10 Kneeling Shoulder Tap –10 Banded Press –10 Jump Squats Back Squat (3×5) 70-80% Across Metcon (Time) For Time: 100 Perfect Push Ups Rx=Everytime you break run 200 meters Rx+=Everytime you break run 400 meters *Changed due to weather=Row 200/400 meters each break –Goal: Break