• CFA011019

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Easy Shuttle Runs

    Walking Quad Stretch

    Walking Knee to Chest

    Moderate Shuttle Runs

    Straight Leg Kicks

    Cradle Stretch

    Side Shuffle

    Walking Samson

    Walking Spidermans

    Side Shuffle (Other Direction)

    Air Squat + 3 Broad Jumps

    Walkouts

    Right Arm Farmers Carry

    Left Arm Farmers Carry

    Right Arm Front Rack Dumbbell Carry

    Left Arm Front Rack Dumbbell Carry

    Right Arm Overhead Dumbbell Carry

    Left Arm Overhead Dumbbell Carry

    *(Using Lighter Dumbbell. 30 Seconds Walk Per Side In Same Lane as Shuttles)

    Snatch (Work to a heavy single)

    Layaway (AMRAP – Rounds and Reps)

    AMRAP 15:

    30 AbMat Sit-ups

    20 x 10 Meter Shuttle Sprints

    10 Alternating Dumbbell Snatches (70/50)

    Cool Down

    Couch Stretch 1:00 per side