• 11/20/14

    CrossFit Altius – CrossFit (No Measure) 3rds PVC pass thru x 10 Plank hold x 45 sec 5 strict pull ups Shoulder Press (4×4, across) Metcon (5 Rounds for time) Partner Workout: Row Sprints Row 300m, rest while partner rows Row 400m, rest while partner rows Row 500m, rest Row 400m, etc Row 300m, etc

  • 11/19/14

    CrossFit Altius – CrossFit (No Measure) 2rds Air squat x 10 Hip swing x 10 each leg Sampson stretch x 30 sec Banded front rack stretch x 30 sec each leg Metcon (Weight) EMOMx6 Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning) Even: 40

  • “Jack”

    CrossFit Altius – CrossFit (No Measure) 500m row – easy Sampson stretch x 30 sec High knees x M2M Butt Kicks x M2M Metcon (AMRAP – Rounds and Reps) “Jack” AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) **scaled is 15 min