• CFA110618

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Row

    Push-up to Down Dog

    Moderate Row

    Active Samson + Air Squat at Top

    Faster Row

    Active Spidermans

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Back Squat (3 x 3)

    Work to a heavy set of three and complete two additional sets at the same weight

    Stick Up (AMRAP – Rounds and Reps)

    AMRAP 20:

    10 Thrusters (135/95)

    15 Chest to Bar Pull-ups

    20/15 Calorie Row
    *Athletes will choose a weight on the barbell that they could complete for 12+ repetitions unbroken when fresh. Within the workout, looking for these to be completed somewhere between 2-3 sets.

    Cool Down

    Banded Lat Stretch 1:00 per side