• CFA020619

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Easy Bike

    Push-up to Down Dog

    Medium Bike

    Mountain Climbers

    Faster Bike

    Squat Jumps

    ## Modified Barbell Warmup

    5 Stiff Legged Dealfits

    5 Hang Power Cleans

    5 Front Rack Elbow Rotations (Each Side)

    5 Front Squats

    5 Strict Press + Reach

    Power Clean (15 mins to find a heavy )

    Sole Cycle (3 Rounds for reps)

    AMRAP 5:

    15 Barbell Facing Burpees

    21 Power Cleans (155/105)

    15 10m shuttle sprints

    Rest 5 Minutes

    AMRAP 5:

    15 Barbell Facing Burpees

    21 Power Cleans (135/95)

    15 10m shuttle sprints

    Rest 5 Minutes

    AMRAP 5:

    15 Barbell-Facing Burpees

    21 Power Cleans (115/85)

    15 10m shuttle sprints

    Cool Down

    Couch Stretch 1:00 per side