• CFA111518

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Right Arm Farmers Carry

    Quad Stretch in Place

    Knuckle Drags in Place

    Left Arm Farmers Carry

    Push-up to Down Dog in Place

    Active Samson in Place

    Russian Dumbbell Swing in Place

    Slow Air Squats in Place

    Active Spidermans in Place

    ## Dumbbell Warmup

    *Each Side:*

    3 Stiff Legged Deadlifts

    3 Hang Power Cleans

    3 Front Squats

    3 Strict Press

    3 Hang Reverse Lunges

    Handstand Walk (Work on walking for 10 mins)

    Pilocarpine (Time)

    5 Rounds:

    25/18 Calorie Row

    12 Dumbbell Snatches (70/50)

    3 Rope Climbs
    *Scale rope climbs to 9 chin ups each round

    Cool Down

    Banded Lat stretch 1:00 per side