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