• CFA111318

    CrossFit Altius – CrossFit

    Warm-up

    ## 1 Minute

    Easy Row

    Easy Jog

    Walking Spiderman Stretch

    ## 45 Seconds

    Moderate Row

    Moderate Jog

    Walking Samson Stretch

    ## 30 Seconds

    Faster Row

    Faster Jog

    Bear Crawl

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups

    Metcon (No Measure)

    Core Work
    3 giant sets:

    20 slow bicycle

    :30 front plank on hands

    20 slow abmat situps

    :30 sec right side plank on hands

    :30 sec left side plank on hands

    Cool Down

    Banded Hammie stretch 1:00 per side