• CFA013118

    CrossFit Altius – CrossFit Warm-up 3 Rounds –Bike or Row :45 sec –10 Spiderman –10 Lateral Lunge Back Squat (2-2-2-2) Use the heaviest weight you can for each set. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 3 mins of: 10 Deadlifts, 155/105 lbs 10 Box Jumps, 24/20 inRest 1

  • CFA013018

    CrossFit Altius – CrossFit Warm-up 3 Rounds –3 mins bike/rower –5 Kip Swings –5 Front Squat w/ :3 sec pause at bottom –5 Ring Rows Strict Pull-ups (3 max sets) Metcon (Time) 21-18-15-12-9-6-3 reps, for time of: Front Squat, 105/75 lbs Toes-to-bar–Goal: Sub 10 mins Cool Down Easy Row/Ride 3 mins

  • CFA012918

    CrossFit Altius – CrossFit Warm-up 3 Rounds –100 meter jog –50′ High Knees –50′ Butt Kickers –50′ Waiter Carry right arm –50′ Waiter Carry left arm Hang Clean + Jerk (1-1-1-1-1) –Use work up method: –Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this