• CFA021319

    CrossFit Altius – CrossFit

    Warm-up

    ## 30 Seconds

    Easy Row

    Active Samson

    Moderate Row

    Active Spidermans

    Faster Row

    Push-up to Down Dog

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Push Jerk (in 15 mins build to a heavy set of three)

    Squeaky Wheel (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double Unders

    20/15 Calorie Row

    10 Push Jerks (165/110)

    Cool Down

    Foam roll calves 1:00 per