• CFA011119

    CrossFit Altius – CrossFit

    Warm-up

    ## :30 Seconds

    Plate Hops

    Quad Stretch

    Knuckle Drags

    Plate Push Presses

    Active Samson

    Active Spidermans

    Plate High Pulls

    Push-up to Down Dog

    Air Squats

    Plate Ground to Overhead

    Side Lunges

    Plate Counterbalance Squats (Press Away From Body During Squat)

    Fight Gone Bad (3 Rounds for reps)

    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20″ (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest

    Supp 1

    3 Rds:

    20 weighted Russian twists

    20 bird dogs

    20 weighted abmat sit-ups

    Cool Down

    Bamnded Hammie Stretch 2:00 per side