• CFA072018

    CrossFit Altius – CrossFit

    Warm-up

    :30 seconds

    Easy Row

    Active Spidermans

    Medium Row

    Push-up to Down Dog

    Fast Row

    Active Samson

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Doce (3 Rounds for reps)

    AMRAP 4:

    27/21 Calorie Row

    21 Power Cleans (135/95)

    15 Burpee Box Jump Overs (24/20)

    rest 4 minutes

    AMRAP 4:

    27/21 Calorie Row

    21 Power Cleans (115/80)

    15 Burpee Box Jump Overs (24/20)

    rest 4 minutes

    AMRAP 4:

    27/21 Calorie Row

    21 Power Cleans (95/65)

    15 Burpee Box Jump Overs (24/20)

    Cool Down

    Banded hammie stretch 2 mins per leg