• CFA061318

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Easy Bike

    Active Samson

    Medium Bike

    Active Spidermans

    Faster Bike

    Push-up to Down Dog

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Sumo Deadlift (Build to a moderate triple)

    This is moderate not maximal

    Metcon (Weight)

    On the 4:00 x 4 Rounds:

    100′ Walking Lunge

    15 Deadlifts (185/135)

    *You pick one from below for the entire workout

    *21/15 Calorie Schwinn Bike

    *15/10 Calorie Assault Bike

    *15/10 Calorie Row

    *200 Meter Run

    Rx will be any of the above movements if first two completed as written
    We will only score weight for the deadlifts in Wodify for this workout.

    Cool Down

    Banded hammie stretch 2:00 per side