• CFA071118

    CrossFit Altius – CrossFit

    Warm-up

    1 Minute

    Easy Bike

    Active Spidermans

    :45 Seconds

    Medium Bike

    Active Samson

    :30 Seconds

    Faster Bike

    Push-up to Down Dog

    Dumbbell Warmup

    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

    Pump it Up (Time)

    3 Rounds:

    5 Strict Handstand Pushups

    5 Strict Pull-Ups

    10 Dumbbell Strict Presses

    10 Dumbbell Bent Over Rows (each arm)

    1000 meter run

    3 Rounds:

    5 Strict Handstand Pushups

    5 Strict Pull-Ups

    10 Dumbbell Strict Presses

    10 Dumbbell Bent Over Rows (each arm)
    *Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.

    *If unable to run complete 100 cals on Airdyne or 65 cals on Assault bike

    Cool Down

    Banded Shoulder stretch :90 per arm