CrossFit Altius – CrossFit
Warm-up
## 1 Minute
Easy Row
Active Samson
## :45 Seconds
Moderate Row
Active Spidermans
## :30 Seconds
Faster Row
Push-up to Down Dog
Handstand Push-ups (Strict 3 max sets)
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
Amphibious (Time)
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Cool Down
wall hip stretch 2:00