• CFA101018

    CrossFit Altius – CrossFit

    Warm-up

    ## Line Drills

    200 Meter Run

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Knuckle Drags

    Walking Samson

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Run Wild (Time)

    3 Rounds:

    600 Meter Run

    21 Hang Squat Snatches (75/55)

    *Run=100m + lap around building
    If unable to run, complete one of the following:

    45/35 Calorie Assault Bike

    60/45 Schwinn Bike

    750/600 Meter Row

    Hang Snatch (Work to a heavy single)

    Cool Down

    Banded Lat/Shoulder stretch 2:00 per arm