• Wednesday 1/14/15

    CrossFit Altius – CrossFit (No Measure) 2 rds: 30 seconds on airdyne 10 ring rows *4 min to stretch* Metcon (3 Rounds for time) 3×1,000m Row rest as needed – goal is maintain your 2k pace from last week across all three sets. Metcon (Weight) A. 5x”Second Pull Drill” – stay under 65% Slowly pull

  • Tuesday 1/13/15

    CrossFit Altius – CrossFit Warm-up (No Measure) 2 rds: 7 light KB swings 7 push-ups 7 empty bar cleans 7 air squats30 second each arm Shoulder Stretch 30 second each leg couch stretch Metcon (Time) “Team Power Drill” Teams of two, 3 Rounds each of: 5 HSPU (RX+) 7 Pike Push-ups (RX) 10 Power Clean,

  • Monday 1/12/15 “The Admiral”

    CrossFit Altius – CrossFit Warm-up (No Measure) 2 rds: M2M High Knees M2M Butt Kicks 10 air squats 10 ring rows 30 second each leg samson stretch 30 second each arm banded front rack stretch Metcon (Time) “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above