CrossFit Altius – CrossFit
Warm-up
## 40 Seconds
Easy Row
Straight Leg Stretch to Squat*
## 30 Seconds
Moderate Row
Air Squats
## 20 Seconds
Faster Row
Squat Jumps
*Grab under the toes with legs as straight as possible, pull down into squat, then stand
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Waterproof (Time)
21 – 15 – 9
Row Calories
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
-Rest 5 mins then complete hang squat clean
Hang Squat Clean (work to a heavy single in 10 mins)
Cool Down
Banded Hammie Stretch 1:00 per side