• CFA100618

    CrossFit Altius – CrossFit

    Warm-up

    ## :45 Seconds

    Active Spidermans

    Front Rack Stretch

    Active Samson + Air Squat at Top

    Wrist Stretch

    Push-up to Down Dog

    Child’s Pose

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Stop, Drop, Roll (Time)

    Teams of 3

    For Time (30 Minute Cap):

    1200 Meter Plate Run (45/25)

    140/100 Calorie Assault Bike

    100 Hang Power Cleans (115/80)

    80 Thrusters (115/80)

    60 Squat Cleans (115/80)
    Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station before moving onto the next. Athletes will grab one Wreck Bag or another weighted object and go for a 1,200 meter run together, sharing the weight as they see fit. This should be a weight that allows for a fast run.

    *If unable to run, complete a 1500/1200 Meter Row (or row until teammates get back). If unable to Assault Bike, complete one of the following:

    200/140 Calorie Schwinn Bike

    140/100 Calorie Row

    Cool Down

    Group Walk