• CFA012919

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Easy Jog

    Knuckle Drags

    Moderate Jog

    Push-up to Down Dog

    Faster Jog

    Banded Good Mornings

    ## Alternate Barbell Warmup

    10 Stiff-Legged Deadlifts

    5 Strict Presses

    10 Elbow Rotations

    5 Back Squats

    10 Good Mornings

    Midline

    3 Giant Sets:

    20 weighted abmats (no foot anchor)

    20 slow alternating hanging knee raises

    20 superman

    Hangnail (AMRAP – Rounds and Reps)

    AMRAP 16:

    30 Dumbbell Hang Clean and Jerks (50/35)

    18 10 meter shuttle sprints

    20 Lateral Barbell Burpees

    15 Deadlifts (245/165)

    Cool Down

    Banded Hammie Stretch 1:00 per side