• CFA032318

    CrossFit Altius – CrossFit Warm-up -3 mins row 3 rds: 10 air squats 10 PVC pass through 5 empty bar press 5 ring rows 30 singles Cool Down Banded Shoulder Stretch :90 per side Couch Stretch :90 per side Metcon (AMRAP – Reps) **If you are doing 18.5 on Saturday this is what you will

  • CFA032218

    CrossFit Altius – CrossFit Warm-up 2 mins bike/row 2 rds 50ft high knees 50ft butt kickers 10 air squat 5 empty bar press Shoulder Press (15 mins to work to a heavy single) Metcon (Time) On a running clock 4 Rds for time: Run 200m 8 push-ups 16 medball clean 20/14 Rest 6 mins 4

  • CFA032118

    CrossFit Altius – CrossFit Warm-up 3 Rounds –10 ***Spiderman*** –5 ***roll over v sit*** –5 ***air squat*** –5*** ring row Front Squat (1×3) –Find a heavy set of 3 then back off the a heavy set of 10 Front Squat (1×10) –Find a heavy set of 3 then back off the a heavy set of