• CFA101617

    CrossFit Altius – CrossFit Warm-up Bike/run/row 3 min 3 Rounds –10 PVC Pass through –5 PVC Front Squat –5 PVC Strict press Back Squat (3×5 @70%) Take 20 mins to complete Metcon (16 Rounds for reps) Every 1 min for 16 mins do: Min 1 : 5 Ring Dips Min 2: 10 Pistols (alternating)*Scales Dips

  • CFA101417

    CrossFit Altius – CrossFit Warm-up EMOM12Min –Min1 Row :45Sec –Min 2 10 KB Swing 10 Lying Leg crossovers –Min 3 10 DB Clean 8 DB Front rack Walking lunge –Alternate between the 3 stations with your partners Metcon (5 Rounds for calories) Teams of 3 –5 Rounds –Partner 1: –7 Double KB Clean (53’s/35’s) –100′

  • CFA101317

    CrossFit Altius – CrossFit Warm-up Bike or row 3 min 2-3 Rounds Bar/DB complex –5 Deadlift –5 Hang Power Clean –5 Front Squat –5 Push Press or Jerk –15 sec kneeling Forearm stretch Big Clean Complex (5×1) Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang