• CFA091018

    CrossFit Altius – CrossFit

    Warm-up

    :30 seconds

    Easy Bike

    Active Samson

    Medium Bike

    Active Spidermans

    Faster Bike

    Push-up to Down Dog

    Turkish Get Up (build to a moderate load)

    Build to Moderate Load on Each Arm

    *Score is weight used. Do not use different KB or DB for each arm. You will load to the weaker of the two.

    E-Brake (Time)

    3 Rounds:

    400 Meter Run

    20 Alternating Dumbbell Snatches (50/35)

    15/10 Calorie Row
    If unable to run complete the following:

    20/15 Calorie Schwinn Bike

    15/10 Calorie Assault Bike

    Cool Down

    Banded Shoulder Stretch 2:00 per arm