• CFA120118

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Active Samson

    Knuckle Drags

    Activer Spidermans

    Push-up to Down Dog

    ## 15 Seconds

    Front Plank

    Air Squats

    Push-ups

    Front Plank

    Air Squats

    Push-ups

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Last Call Part 1 (AMRAP – Reps)

    Teams of 3

    AMRAP 7:

    50 Bench Press (135/95)

    50 Bench Press (155/105)

    AMRAP Bench Press (185/135)

    Rest 3 Minutes

    Last Call Part 2 (AMRAP – Reps)

    50 Hang Squat Cleans (115/80)

    50 Hang Squat Cleans (135/95)

    AMRAP Hang Squat Cleans (155/105)

    Rest 3 Minutes

    Last Call Part 3 (AMRAP – Reps)

    50 Deadlifts (185/135)

    50 Deadlifts (225/155)

    AMRAP Deadlifts (275/185)

    Cool Down

    Wall Hip Stretch 3:00