CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samson + Air Squats
Faster Bike
Push-up to Down Dog
Handstand Push-ups (3 x 5 strict)
Partial Range HSPU (accumulate 15 reps)
Get into the handstand position and practice lowering until just before you lose control and press out of that.
Handstand Holds (2 max effort sets)
Facing into or away from wall
Everyone will complete this regardless of doing strict HSPU or Partial Range HSPU
Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Cool Down
Banded Hammie Stretch 2:00 per side