• CFA120817

    CrossFit Altius – CrossFit Warm-up Easy Jog, Bike, or Row 3 min Burg Warm Up for Clean and Jerk x 3 Clean and Jerk (1 Rep Max) Metcon (9 Rounds for reps) Every 1 min for 9 mins do: 2 Rope Climbs 5 Strict Ring Dips Cool Down Banded Front Rack Stretch :90 sec/side Couch

  • CFA120717

    CrossFit Altius – CrossFit Warm-up 3 Rounds –Jog 200 meters –10 Toy Soldier –50′ High Knees –50′ Carioca down 50′ back 5k Run (Time) Max Effort 5k RunRun to sign in Ivey Redmon or 10 laps around building *Scale to 5k Row Cool Down Post Work: –Easy walk 400 meters –Roll/Smash Calves

  • CFA120617

    CrossFit Altius – CrossFit Warm-up EMOM 6 min –Min 1: 10 Spiderman + 5 Press –Min 2: 20 Double Unders + 10 Kneeling Shoulder Tap Front Squat (1 Rep Max) 25 mins Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 mins of: Front Rack Walking Lunge, 135/95 lbs, 50