• 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

  • Saturday 1/10/15

    CrossFit Altius – CrossFit Competitor Warm Up 2 (No Measure) 2 rds: 10 Cal on Airdyne 10 PVC Pass through 5 dips (ring or stationary) Sampson Stretch x 60 each leg Tricep Stretch x 30 each arm10 cals or 30 seconds on airdyne. Push Jerk (Work to a heavy single) “Luke” (Time) 400m Run 15