• CFA122717

    CrossFit Altius – CrossFit Warm-up 3 Rounds –3 Press –4 Muscle Clean –5 Front Squat –keep the weight light but try to add some weight each round, rest as needed between rounds Clean and Jerk (3-3-3-3) -Use work up method: Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets

  • CFA122617

    CrossFit Altius – CrossFit Warm-up 3 Rounds of Rowling –try to row so you stop right on 100 meters (no rowing past 80 meters) –however many meters you are off do that many air squats (cap at 10) EMOM 5 min –8 Close Grip Push Up –3 Jumping Ring Dip Metcon (AMRAP – Rounds and

  • CFA122317

    CrossFit Altius – CrossFit Warm-up Row/Bike 2 mins -Then start working uo on movements lightly to working weight. This will be completed within 10 mins. 12 Days of Christmas (Time) For Time: 45 min cap 1 Clean and Jerk 115/75 2 Burpees 3 C2B (pull ups) 4 KB Swings 70/53 5 Ring Dips (push ups)