CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Row
Medicine Ball Foot Taps
Medium Row
Push-up to Down Dog
Faster Row
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Handstand Push-ups (3 x 6 Strict)
Elevated HSPU (3×6)
Start with the lowest help. 3 abmats/2 abmats/1 abmats
Pike Push Ups (1 max set to failure)
From a box or floor perform a pike push up
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
400m walk immediately following FGB