• CFA021219

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 seconds

    Active Samson

    Walkouts

    Slow Air Squats

    Active Samson

    Walkouts

    Slow Air Squats

    Active Samson

    Walkouts

    Slow Air Squats

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Top Heavy (AMRAP – Rounds and Reps)

    AMRAP 18:

    9 Power Cleans (155/105)

    12 Strict Handstand Push-ups

    9 Front Squats (155/105)

    12 Strict Pull-ups

    Midline

    3 giant sets with 2:00 rest between sets:

    20 strict abmat sit-ups

    20 weighted deadbugs

    10 pulsing side planks right

    10 pulsing side planks left

    10 hip extension