• CFA100818

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Single Unders

    Active Spidermans

    Active Samson

    Push-up to Down Dog

    Air Squats

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Dirty Thirty (Time)

    For Time:

    30 Box Jumps (24/20)

    30 Chest to Bar Pull-ups

    30 Kettlebell Swings (53/35)

    30 Front Squats (115/80)

    30 Toes to Bar

    30 Push Press (115/80)

    30 Deadlifts (115/80)

    30 Wall Balls (20/14)

    30 Burpees

    30 Double Unders
    *Scale Box Jumps to step ups

    *Scale C2B to Pull-ups then jumping C2B

    *Scale T2B to hanging knee raise

    *Scale DU to 60 singles or 30 S. Shows

    Cool Down

    Couch Stretch 2:00 per leg