• 12/19/14

    CrossFit Altius – CrossFit (No Measure) Butt kicks M2M Walking lunges each leg x 10 Push up x 15 PVC shoulder stretch x 45 sec per side Push Press (4×4, across) Metcon (Time) 21-15-9 Deadlifts (225/155) Knees to elbows Burpee broad jumps (min 3′ jump)

  • 12/18/14

    CrossFit Altius – CrossFit (No Measure) Foam roll/stretch – 7 min clock Metcon (Weight) 4rds NOT for time: YOU choose the weight Bent over barbell row x 10 Single arm KB press x 10 each arm Plank hold x 60 sec 2k Row (Time) Max Effort 2k Row

  • 12/17/14

    CrossFit Altius – CrossFit (No Measure) 3rds Banded front rack stretch x 30 sec per Hip extension x 10 Hang pwr clean x 8 (empty bar) Metcon (Time) 21-15-9-15-21 Power Cleans, 95/55 Push ups 40 DU After each round (80 singles) Back Squat (Find today’s heavy single)