• CFA060418

    CrossFit Altius – CrossFit

    Warm-up

    2 min row

    Completed with light dumbbells

    5 Stiff-Legged Deadlifts

    5 Front Squats

    5 Strict Presses

    5 Reverse Lunges (each leg)

    5 Strict Presses

    5 Front Squats

    5 Stiff-Legged Deadlifts

    Back Squat (1 rep max)

    On a 25 min clock you will work to today’s one rep max

    Broken Vessel (Time)

    For Time:

    27-21-15-9:

    Calorie Row

    Dumbbell Strict Presses (35’s/20’s)

    100′ Dumbbell Walking Lunge (35’s/20’s)
    athletes should choose a weigh on the dumbbell that they could complete 30+ repetitions unbroken when fresh on the strict press and at least 100’ unbroken on the lunges. Athletes will use two dumbbells for both movements, lunging with the bells by their side. If on the fence about weight, lighter is better.

    Cool Down

    Banded Hammie Stretch :90 per side