• CFA010419

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Bike

    Medicine Ball Deadlifts

    Easy-Medium Bike

    Squat to Medicine Ball

    Medium Bike

    Medicine Ball Strict Press

    Faster Bike

    Medicine Ball Slams

    # MOBILITY

    ## Medicine Ball Squat Hold: 1 Minute

    Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

    ## Kettlebell Ankle Stretch: 45 Seconds Each Side

    Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

    Strict Handstand Pushups (3 max sets)

    Partial Range HSPU (3 max sets)

    Get into the handstand position and practice lowering until just before you lose control and press out of that.

    Push-ups (3 max sets)

    Bee’s Knees (5 Rounds for reps)

    5 Rounds:

    1 Minute Wallballs (20/14)

    1 Minute Kettlebell Swings (53/35)

    1 Minute 10m shuttle runs

    1 Minute Rest
    If unable toi run complete 1 min calories on bike

    Cool Down

    Banded Shoulder Stretch