• CFA072117

    CrossFit Altius – CrossFit

    Warm-up

    “Easy”” Tabata Row: 20sec on, 10sec off

    3 Rounds

    Burgener Warm Up w/ empty bar

    -(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) (hang squat clean) Complete 3-5 reps at movement before moving onto the next

    Deadlift-Power Clean-Squat Clean Complex (7×1)

    Pull the Deadlift then a Power Clean and then a Squat Clean
    Use the heaviest per set

    Single Leg Deadlift (2×10)

    Use double KB

    Weighted Step-ups (2×10 each leg)