CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Bike
Push-up to Down Dog
Moderate Bike
Active Spidermans
Faster Bike
Active Samson
Barbell Warmup
5 Good Morning
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Snatch (20 mins to work to a heavy single)
Half Bad (AMRAP – Rounds and Reps)
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
200m Run
15 Pull-Ups
*If unable to run complete 20/15 cal assault bike
30/23 cal airdyne
Cool Down
Banded Hammie stretch 2:00 per leg