• CFA011819

    CrossFit Altius – CrossFit

    Warm-up

    ## 20 Seconds

    Easy Jog

    Quad Stretch

    Straight Leg Kicks

    Side Lunges

    Moderate Jog

    Cradle Stretch

    Walking Samson

    Deep Side Lunges

    Faster Jog

    Walking Spidermans

    Push-up to Down Dog (In Place)

    Slow Air Squats

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Front Squat (Build to a moderate 3)

    Try to hit at least three sets above 60%

    Sea Legs (Time)

    3 Rounds:

    500 Meter Row

    12 Front Squats (155/105)

    21 Box Jump Overs (24/20)

    Cool Down

    Wall Hip Stretch 2:00 total