CrossFit Altius – CrossFit
Warm-up
#:30 seconds
Quad Stretch
Knuckle Drags
Active Samson
Active Spidermans
Slow Air Squats
Push-up to Down Dog
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Front Squat (3 x 5 moderate)
These sets are intended to be challenging, but something that athletes can move very well with. The priority is movement over load.
Wasabi (Time)
For Time:
1,000 Meter Run (2x400m laps +200m)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
Cool Down
wall hip stretch 3:00