• CFA010919

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Quad Stretch

    Knee To Chest

    Banded Pass Throughs

    Active Samson

    Active Spidermans

    Banded Pull Aparts

    Air Squats

    Push-up to Down Dog

    Banded Good Mornings

    Front Squat Complex 1 (Build to a heavy single)

    1 Pausing Front Squat + 1 Front Squat
    The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds.

    Satan’s Whiskers (Time)

    3 RFT:

    10 C2B Pull ups

    10 Front Squats, 165/115

    10 Burpees

    Cool Down

    Banded Lat Stretch 1:00 per side