• CFA011618

    CrossFit Altius – CrossFit Warm-up Bike/Row 3 mins 2 rds: 5 ring rows 10 banded good morning Strict Pull-ups (3 x max reps) *Coach will scale to need of athlete Good Mornings (3×10) *light to moderate/not heavy Metcon (16 Rounds for reps) Every 1 min for 16 mins, alternating between: 15/13 Row Calories 10 Kettlebell

  • CFA011518

    CrossFit Altius – CrossFit Warm-up 1 Round –Row/Bike :90 sec –10 Lateral Lunge –10 Spiderman –Row/Bike :90 sec –10 Goblet Squat –10 Wall Squat Clean and Jerk (2-2-2-2-2) –Use work up method: –Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for

  • CFA011318

    CrossFit Altius – CrossFit Warm-up (No Measure) Banded Delt Work –2-3 Rounds –10-15 Band Front Raise –10-15 Band Pull Apart –10-15 BTN Band Press Front Squat (3-3-3) –:5 secs down, regular up Metcon (7 Rounds for reps) EMOM for 21 mins alternating between: Min 1- 10 Push Jerks, 135/95 lbs + Shuttle Run, 60 m