CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Plate Hops
Quad Stretch
Knuckle Drags
Plate Push Presses
Active Samson
Active Spidermans
Plate High Pulls
Push-up to Down Dog
Air Squats
Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats (Press Away From Body During Squat)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Supp 1
3 Rds:
20 weighted Russian twists
20 bird dogs
20 weighted abmat sit-ups
Cool Down
Bamnded Hammie Stretch 2:00 per side