• CFA031618

    CrossFit Altius – CrossFit Warm-up Warm Up for 18.4: 2 mins bike/row 3rds 10 single leg deadlift DB (5 each leg) 5 inch worms with push-ups Get deadlift weight warmed up Warm Up if not doing 18.4: Bike/Row 5 mins Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15

  • CFA031518

    CrossFit Altius – CrossFit Warm-up 5 Rounds –Rowling –(row and try to the “”meters”” to land on 100. However much above or below do that many reps in burpees) –Don’t do more than 5 burpees/round and rest as needed between rounds Metcon (Time) 5k Row Every 5 mins complete 8 Handstand Push-ups. –Goal: Accumulate no

  • CFA031418

    CrossFit Altius – CrossFit Warm-up 2 Rounds –Jog 200 meters –10 Boot Strapper –10 Shoulder Tap –20 Plyo Skier Reverse Lunge (5-5-5) Reverse Lunge (Front Rack)Use the heaviest weight you can for each set. –3 x 5/leg –Do all reps on one leg, then switch to the other leg Metcon (Time) For time: Run, 800