CrossFit Altius – CrossFit


## 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

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