• 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)

  • 12/16/14

    CrossFit Altius – CrossFit (No Measure) 500m Row followed by 2 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Metcon (Time) Teams of 2 (1 athlete works at a time) 3 rounds: 50 Wall Balls (20/14) 50 Sumo Dead Lift High Pull (75/55) 50 Box Jumps Overs (24/20) 50 Burpees 50 Calorie