• CFA010219

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Lateral Jumps Over Rope

    Active Samson

    Easy Single Unders

    Active Spidermans

    Higher Single Unders

    1 Minute of 3 Push-ups + 6 Air Squats (For Quality)

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Double-Unders (Spend 10 mins working on Doubles)

    If you have double unders spend time trying to do the biggest set unbroken that you can.

    Air Walker (AMRAP – Rounds and Reps)

    AMRAP 20:

    25/18 Calorie Row

    50 Double Unders

    3 Rounds of “The Chief”

    1 Round of “The Chief”:

    3 Power Cleans (135/95)

    6 Pushups

    9 Air Squats

    Cool Down

    Foam Roll calves 5 mins