CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
PVC Strict Press and Reach
Active Samson
Lateral Jumps over PVC
Active Spidermans
Slow PVC Overhead Squats
Push-up to Down Dog
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Snatch (20 mins to work to a moderate full snatch)
Twist and Shout (AMRAP – Rounds and Reps)
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
*80 single unders for doubles
Cool Down
Foam roll calves 2:00 each