• CFA011619

    CrossFit Altius – CrossFit

    Warm-up

    ## 40 Seconds : 20 Seconds

    Active Samson : Medicine Ball Deadlifts

    Active Spidermans : Squats to Medicine Ball

    Push-up to Down Dog : Medicine Ball Ground to Overhead

    Air Squats : Medicine Ball Slams

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Frank the Tank (3 Rounds for reps)

    AMRAP 5:

    Buy-In: 50 Wallballs

    12 Deadlifts (185/135)

    12 Lateral Barbell Burpees

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 35 Wallballs

    9 Deadlifts (225/155)

    9 Lateral Barbell Burpees

    Rest 5 Minutes

    AMRAP 5:

    Buy-In: 20 Wallballs

    6 Deadlifts (275/185)

    6 Lateral Barbell Burpees

    Supp 1

    3 giant sets:

    Superman x 15

    Deadbugs x 20

    Front Plank :30

    Cool Down

    Banded Hammie Stretch 2:00 per side