CrossFit Altius – CrossFit
Warm-up
## 1 Minute
Easy run
Active Samson + Air Squat
## 45 Seconds
Moderate run
Air Squats + Arms Overhead
## 30 Seconds
Faster run
Active Spidermans + Jump Squat
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Handstand Walk (10 mins of Handstand work)
Work with a coach on proper scale. Handstand holds, pike push-ups, walk outs, wall walks are all acceptable
Over Easy (Time)
For Time:
50/35 Calorie Row
Directly Into…
3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
Cool Down
Wall Hip Stretch 2:00