• CFA070918

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Push-up to Down Dog

    Active Samson

    Active Spidermans

    Cossack Squats

    Slow Air Squats

    Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Hollow Body Rocks (Tabata :20 of work :10 rest 8rds)

    Metcon (5 Rounds for time)

    5 sets of:

    :20 bottom of push-up hold

    :20 transition time

    :20 top of ring row hold

    :20 transitioon time

    TNT (Time)

    For Time:

    30 Snatches (95/65)

    30 Clean and Jerks (95/65)

    30 Thrusters (95/65)

    Cool Down

    Foam roll lower back and glutes 5:00

    Couch Stretch 2:00 per side