• CFA012718

    CrossFit Altius – CrossFit Warm-up 3 Rounds –10 Cal Bike or Row –5 Roll Over V Sit –3 Bear Complex w/ empty bar Front Squat (1×4) –15 mins to build up to a heavy set of 4 Metcon (Time) For time: 60 Clean & Jerks, 165/105 lbsTeams of 2 –Double Heavy “”Grace”” –“”I go you

  • CFA012618

    CrossFit Altius – CrossFit Warm-up Easy Warm Up Chipper –10 Cal Row –10 Hip Extension –10 Banded Press –10 Spiderman –10 Cal Row –10 Band Good Morning –10 Band Front Raise –10 Lateral Lunge –10 Cal Row Overhead Squat (2-2-2-2-2) –Use work up method: –Find your heaviest “”perfect”” set of 2. Make sure that you

  • CFA012518

    CrossFit Altius – CrossFit Warm-up 4 min Tabata –Bike or Row (moderate pace) 2 rds: –6 ***Hanging Hip Touch*** –10 ***Shoulder Tap*** –5 Roll Over V sit Strict Pull-ups (3 x Max Reps) Metcon (Time) 4 rounds for time of: 15 Chest-to-bar Pull-ups 15 Burpees–Goal: Sub 14 min Cool Down Banded Shoulder Stretch :90 per