• CFA051718

    CrossFit Altius – CrossFit

    Warm-up

    2 rds:

    :30 Seconds

    Easy Bike

    Active Spidermans

    :20 Seconds

    Medium Bike

    Push-up to Down Dog

    :15 Seconds

    Faster Bike

    Air Squats

    Shoulder Press (4 x 3)

    We will add 5lbs to our 1RM press and recalculate using the percentages below

    60% x 3

    70% x 3

    75% x 3

    85% x 3

    Loose Cannon (3 Rounds for reps)

    3 Rounds:

    3:00 Calorie Row

    2:00 shuttle sprints

    1:00 Sit-Ups

    Rest 2 Minutes Between Rounds
    -Shuttle Sprints 10m down and back and have to touch ground each time.

    -Scale runs to cals on bike

    Cool Down

    2:00 min happy baby