• CFA101218

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Bike

    Active Samson

    Moderate Bike

    Active Spidermans

    Faster Bike

    Push-up to Down Dog

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Paused Front Squat (Build to Heavy Single. )

    Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

    Nine Yards (AMRAP – Reps)

    AMRAP 12:

    3 Thrusters (95/65)

    3 Toes to Bar

    3 -10m Shuttle Run

    6 Thrusters (95/65)

    6 Toes to Bar

    6 -10m Shuttle Run

    9 Thrusters (95/65)

    9 Toes to Bar

    9 -10m Shuttle Run

    ….

    Up by (3’s) until finish.
    *You do not need to touch ground each run

    *If unable to run complete same number of calories on the bike

    **Scoring Chart:**

    Finish 3’s: 9 Reps

    Finish 6’s: 27 Reps

    Finish 9’s: 54 Reps

    Finish 12’s: 90 Reps

    Finish 15’s: 135 Reps

    Finish 18’s: 189 Reps

    Finish 21’s: 252 Reps

    Cool Down

    Foam Roll 5 mins