• CFA091518

    CrossFit Altius – CrossFit Warm-up Quad Stretch Active Samson Front Rack Stretch Side Lunge Active Spidermans Child’s Pose Push-up to Down Dog Air Squats Wrist Stretch Power Clean and Jerk (Work to a heavy single) Power Clean and then JerkWork in groups of two to three Metcon (AMRAP – Rounds and Reps) AMRAP 30: In

  • CFA091418

    CrossFit Altius – CrossFit Warm-up :30 seconds Easy Row Active Spidermans Moderate Row Push-up to Down Dog Faster Row Active Samson + Air Squats Back Squat (Work to a heavy double) The Good Life (Time) 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20? Cool Down Wall Hip Stretch 2:00 total

  • CFA091318

    CrossFit Altius – CrossFit Warm-up :30 seconds Easy Bike Active Samson + Air Squats Medium Bike Active Spidermans Faster Bike Push-up to Down Dog 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Shoulder Press (Work to a heavy single) Athletes will have a total of