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