CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Lateral Jumps Over Rope
Active Samson
Easy Single Unders
Active Spidermans
Higher Single Unders
1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Double-Unders (Spend 10 mins working on Doubles)
If you have double unders spend time trying to do the biggest set unbroken that you can.
Air Walker (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Cool Down
Foam Roll calves 5 mins