• CFA071818

    CrossFit Altius – CrossFit Warm-up :30 seconds Easy Row Push-up to Down Dog Medium Row Active Spidermans Faster Row Air Squats Snatch (EMOM X 7) Take 10 mins to warm up to a light weight that you will hit for two reps every minute on the minute. No more than 60 to 70%. “Lost Count”

  • CFA071618

    CrossFit Altius – CrossFit Warm-up :30 sec Easy Row Easy Bike Active Spidermans :20 sec Medium Row Medium Bike Active Samson :15 sec Faster Row Faster Bike Push-up to Down Dog Back Squat (3×3 @80%) Button Down (3 Rounds for reps) 3 Rounds: 3 Minute Calorie Row 2 Minute Burpee Box Jump Overs (24/20) 1

  • CFA071418

    CrossFit Altius – CrossFit Warm-up 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Walking Samson Toe Walk Heel Walk High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Handstand Walk (10 mins working on walks or holds) Daniel