CrossFit Altius – CrossFit
Warm-up
1 Minute
Easy Bike
Active Spidermans
:45 Seconds
Medium Bike
Active Samson
:30 Seconds
Faster Bike
Push-up to Down Dog
Dumbbell Warmup
Completed with light dumbbells
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Pump it Up (Time)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
1000 meter run
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
*Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.
*If unable to run complete 100 cals on Airdyne or 65 cals on Assault bike
Cool Down
Banded Shoulder stretch :90 per arm