CrossFit Altius – CrossFit


## :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

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