• CFA091318

    CrossFit Altius – CrossFit

    Warm-up

    :30 seconds

    Easy Bike

    Active Samson + Air Squats

    Medium Bike

    Active Spidermans

    Faster Bike

    Push-up to Down Dog

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Shoulder Press (Work to a heavy single)

    Athletes will have a total of 25 mins to complete all three presses, no more.

    Push Press (Work to a heavy 3)

    Push Jerk (work to a heavy 5)

    Nonstop (AMRAP – Rounds and Reps)

    AMRAP 8:

    7/5 Calorie Assault Bike

    10 Wallballs (20/14)
    10/7 Calorie Schwinn Bike

    Cool Down

    Banded Shoulder stretch 1:00 per arm