• CFA012018

    CrossFit Altius – CrossFit Warm-up Row/Ride 3 mins 3rds: 10 jump squats 30 single jumps Front Squat (2-2-2-1) Use the heaviest weight you can for each set. Metcon (Time) For time: 10 Synchronized Front Squats, 185/135 lbs 10 Double Unders 9 Synchronized Front Squats, 185/135 lbs 20 Double Unders 8 Synchronized Front Squats, 185/135 lbs

  • CFA011918

    CrossFit Altius – CrossFit Warm-up 3 Rounds –Row/Bike :30 sec –10 ***Lunge with Twist*** –10 Barbell Good Morning –10 Shoulder Taps Deadlift (5-3-1) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 11 mins of: Dumbbell Walking Lunge, 50/35 lbs, 50 ft 7 Power Cleans, 155/105 lbs 7 Handstand Push-ups-Goal: 4+

  • CFA011818

    CrossFit Altius – CrossFit Warm-up 3 Rounds –10 Single Leg DB Deadlift/leg –5 PVC Thruster Back Squat (10-8-6) Use the heaviest weight you can for each set. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Cool Down -Roll/Smash Quads and Glutes :90 sec/side