• 11/13/14

    CrossFit Altius – CrossFit (No Measure) Sampson stretch x 60 sec each leg Couch stretch x 60 each leg 10 burpees then; 4rds – V ups 30:30 Metcon (AMRAP – Reps) 15 min running clock: 5 min AMRAP KBS (55/35) 5 min AMRAP Wall balls (20/14) 5 min AMRAP Lunges (with same KB in front

  • 11/12/14

    CrossFit Altius – CrossFit Warm-up (No Measure) 2 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Bench Press (1 RM – 15 min or less) Deadlift (1 RM – 15 min clock) Back Squat (6×4, across (no heavier than 70%)

  • 11/11/14

    CrossFit Altius – CrossFit (No Measure) 2rds Walking lunge x 10 each leg Hip extension x 10 Ring row x 10 Metcon (Time) 4 RFT: 5 Power Cleans, 185/115 200m run **rest 6 min Metcon (Time) For time: 15-10-5 ring dips 30-20-10 Box Jumps, 24/20″ **scale ring dips as needed