• CFA101718

    CrossFit Altius – CrossFit

    Warm-up

    ## 1 Minute

    Easy Bike

    Banded Good Mornings

    ## :45 Seconds

    Active Spidermans

    Banded Good Mornings

    ## :30 Seconds

    Push-up to Down Dog

    Front Plank Hold

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Take Five Part 1 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 600m Run

    Directly Into…

    12 Deadlifts (185/135)

    12 Lateral Barbell Burpees

    Rest 5 Minutes
    If unable to run complete one of the following:

    50/35, 35/25. 20/15 Calorie Schwinn Bike

    35/25, 25/20, 15/10 Calorie Row

    35/25, 25/20, 15/10 Assault Bike

    Take Five Part 2 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 400m Run

    Directly Into…

    9 Deadlifts (225/155)

    9 Lateral Barbell Burpees

    Rest 5 Minutes

    Take Five Part 3 (AMRAP – Rounds and Reps)

    AMRAP 5:

    Buy-In: 200m Run

    Directly Into…

    6 Deadlifts (275/185)

    6 Lateral Barbell Burpees

    Cool Down

    Banded Hammie Stretch 2:00 per leg