• Sunday

    CrossFit Altius – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike (increase the pace every round) 3/3 Turkish Sit-Ups* :30 Tuck/Deadbug Hold 3/3 Single Arm Bent Over DB Rows Strength Metcon (Weight) 3 SETS FOR QUALITY 2/2 DB or KB Turkish Get-ups 8/8 KB or DB Single Arm Supported Bent Over Row

  • Saturday

    CrossFit Altius – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x

  • Friday

    CrossFit Altius – CrossFit Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single Unders MIN 6 – :40 Wall Ball Front Squats Strength Bench Press (5-5-5) 5-5-5 Tempo