• CFA111218

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Row

    Active Samson

    Moderate Row

    Active Spidermans

    Faster Row

    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

    Power Clean (Work to a heavy single)

    20 mins to work to a heavy single for the day

    Armistice (AMRAP – Rounds and Reps)

    AMRAP 11 Min:

    11 Power Cleans (135/95)

    11 Burpees Over the Bar

    19 Deadlifts (135/95)

    18 Pull-Ups

    Cool Down

    Wall Hip stretch 3:00