CrossFit Altius – CrossFit
Warm-up
## :45 Seconds
Active Spidermans
Front Rack Stretch
Active Samson + Air Squat at Top
Wrist Stretch
Push-up to Down Dog
Child’s Pose
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Stop, Drop, Roll (Time)
Teams of 3
For Time (30 Minute Cap):
1200 Meter Plate Run (45/25)
140/100 Calorie Assault Bike
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)
Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station before moving onto the next. Athletes will grab one Wreck Bag or another weighted object and go for a 1,200 meter run together, sharing the weight as they see fit. This should be a weight that allows for a fast run.
*If unable to run, complete a 1500/1200 Meter Row (or row until teammates get back). If unable to Assault Bike, complete one of the following:
200/140 Calorie Schwinn Bike
140/100 Calorie Row
Cool Down
Group Walk