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