CrossFit Altius – CrossFit
Warm-up
## 20 Seconds
Easy Jog
Quad Stretch
Straight Leg Kicks
Side Lunges
Moderate Jog
Cradle Stretch
Walking Samson
Deep Side Lunges
Faster Jog
Walking Spidermans
Push-up to Down Dog (In Place)
Slow Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Front Squat (Build to a moderate 3)
Try to hit at least three sets above 60%
Sea Legs (Time)
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)
Cool Down
Wall Hip Stretch 2:00 total