• CFA120518

    CrossFit Altius – CrossFit

    Warm-up

    ## 1 Minute

    Easy Bike

    Active Spidermans

    ## 45 Seconds

    Medium Bike

    Active Samson

    ## 30 Seconds

    Faster Bike

    Air Squats

    ## Dumbbell Warmup

    Performed With Light Dumbbells:

    5 Romanian Deadlifts

    5 Hang Power Cleans

    5 Strict Press

    5 Front Squats

    5 Step Back Lunges (Each Leg)

    Front Squat (3 x 5 moderate loading)

    Rugrats (Time)

    On the 4:00 x 5 Rounds:

    9 Burpee Box Jump Overs (24/20)

    15 Dumbbell Front Squats (50’s/35’s)

    15/12 Calorie Assault Bike

    Score is Slowest Round
    Burpee box jump overs are BOX FACING.

    Cool Down

    Couch Stretch 1:00 per leg