CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Medium Bike
Push-up to Down Dog
Faster Bike
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Bike Drop (Time)
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Schwinn Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Schwinn Bike, 15 Power Snatches, 15 Thrusters (155/105)
If unable to Schwinn Bike, complete one of the following:
65/45 Calorie Assault Bike
90/60 Calorie Row
Sprint 200 Meters (Each Partner)
Cool Down
Group Walk