• CFA012418

    CrossFit Altius – CrossFit Warm-up 3 mins bike/row 3rds: 10 squats 10 banded good morning Back Squat (10×2) Every 1 min for 10 mins: Back Squat 2 Back Squats, 65% 1RM *65% across all sets Metcon (12 Rounds for reps) Every 1 min for 12 mins, alternating between: Shuttle Run, 60 m 10 Deadlifts, 185/135

  • CFA012318

    CrossFit Altius – CrossFit Warm-up 3 Rounds –10 ***Pike Compression*** –50′ Waiters Walk Right Arm –50′ Waiters Walk Left Arm –Row/Ride : 45 sec Handstand Walk (Spend 15 mins working on being inverted. ) Metcon (Time) 30-20-10 reps, for time of: Thruster, 95/65 lbs Row CaloriesGoal=Sub 12 mins Cool Down Not for time: 50 Band

  • CFA012218

    CrossFit Altius – CrossFit Warm-up Easy AMRAP 6 min –Row 8/6 Cal –10 ***Spiderman*** –10 ***Kang 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 the day is included as a work