CrossFit Altius – CrossFit
Warm-up
## 60 Seconds
Easy Bike
Active Spidermans
## 40 Seconds
Moderate Bike
Active Samson
## 20 Seconds
Fast Bike
Push-up to Down Dog
## Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
Strict Handstand Pushups (3 max rep sets)
Partial Range HSPU (3 max sets with as little help as needed)
Get into the handstand position and practice lowering until just before you lose control and press out of that.
Push-ups (3 max effort sets)
Chain Reaction (Time)
3 Rounds:
21-10m shuttle runs
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
Cool Down
Couch Stretch 2:00 per side