• 11/03/14

    CrossFit Altius – CrossFit Warm-up (No Measure) 2 RDS: banded super front rack stretch 30 sec each arm hang clean empty bar x10 jerk empty bar x5 -then 300m row moderate start/finish hard Power Clean and Jerk (Find today’s 1RM) Power Clean and then Jerk, push or split Metcon (Time) For time 1,000m Row followed


    CrossFit Altius – CrossFit We can and will scale any movement so sign up and come have a good time! Bring the whole family!! Metcon (Time) Team WOD: “World War Z” In teams of 2 on a running clock: All exercises in both WODS are done with one partner working at a time, while the

  • 10/31/14

    CrossFit Altius – CrossFit (No Measure) Row 400m start easy finish hard 2rds M2M high knees M2M butt kicks M2M broad jumps Metcon (Time) “Schlitz” 4 RFT: 400m Run 4 Muscle Ups 40 Double Unders *scale with 4 chest to bars and 4 ring dips *scale 120 singles for DU Back Squat (7×3 across)