• CFA020719

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Active Samson

    Squat to Medicine Ball

    Active Spidermans

    Medicine Ball Russian Twists

    Push-up Shoulder Taps*

    Medicine Deadlifts

    Push-up to Down Dog

    Medicine Ball Slams

    *Using a lighter medicine ball*

    *From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.

    Strict Pull-ups (3 max sets)

    Struggle Ups Struggle Downs (3 x 3)

    Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count.

    Crop Top (Time)

    5 Rounds:

    21 Wallballs (20/14)

    200′ Farmers Carry (53’s/35’s)

    9 Strict Handstand Push-ups

    Cool Down

    Couch Stretch 1:00 per side