• CFA020519

    CrossFit Altius – CrossFit

    Warm-up

    ## 1 Minute

    PVC Straight Legs Swings (30 Right / 30 Left)

    Straight Leg Walkouts

    ## 40 Seconds

    Lateral Hops Over PVC Pipe

    Active Spidermans

    ## 20 Seconds

    Forward and Back Hops Over PVC

    Air Squats

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Snatch (build to a heavy single)

    Double Bubble (AMRAP – Rounds and Reps)

    AMRAP 15:

    25 Double Unders

    5 Power Snatches (135/95)

    25 Double Unders

    5 Bar Muscle-ups
    *Scale DU to 50 singles or 50 S.Shows

    *Scale BMU to C2B/PU/Jumping C2B etc.

    Cool Down

    Foam Roll Calves 1:00 per side