• CFA102018

    CrossFit Altius – CrossFit

    Warm-up

    ## 1 Minute

    PVC Pass Throughs

    Active Samson + Air Squat at Top

    ## :45 Seconds

    Slow PVC Overhead Squats

    Active Spidermans

    ## :30 Seconds

    Lateral Jumps Over PVC

    Push-up to Down Dog

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Boats and Toes (Time)

    Teams of 3

    For Time (30 Minute Cap):

    50-40-30-20-10:

    Calorie Row

    Burpee Box Jumps (24/20)

    Directly Into…

    50-40-30-20-10:

    Toes to Bar

    Power Snatches

    Round 1 Barbell: 75/55

    Round 2 Barbell: 95/65

    Round 3 Barbell: 115/80

    Round 4 Barbell: 135/95

    Round 5 Barbell: 155/105

    Cool Down

    Group Walk