• CFA022618

    CrossFit Altius – CrossFit Warm-up Row or Bike –1 min easy –1 min moderate –1 min quick 1 Rounds –50′ ***Spiderman*** –50′ Lateral Lunge –50′ Inchworm Metcon (Weight) Every 1 min for 30 mins: 2 Thruster + 20 Double Unders *You pick load on Thruster –Goal: Quality mechanics on the thruster *Scale DU to 30

  • CFA022818

    CrossFit Altius – CrossFit Warm-up 3 Rounds –10 ***Pike Compression*** –10 Goblet Squat –Row or Bike :45 sec Front Squat (–Build up to a heavy set of 7) *On a running 15 min clock Metcon (Time) For time: 10 Front Squats, 115/80 lbs 20 Weighted Abmat Sit-Ups 35/20 8 Front Squats, 115/80 lbs 16 Weighted

  • CFA022718

    CrossFit Altius – CrossFit Warm-up 2 mins bike 2 rounds Burgener Warm-Up Power Snatch + OHS (1-1-1-1) Use the heaviest weight you can for each set. *15 mins to complete Warm-up 3 rds: 5 Ring Rows 5 Push Ups 5 empty bar press Metcon (Time) 3 rounds for time of: 20 Chest-to-bar Pull-ups 15 Burpees