CrossFit Altius – CrossFit


## :30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Samson + Air Squat at Top

Faster Row

Active Spidermans

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Overhead Squat (Build to a heavy 3)

Coming from the rack, athletes will have 15 minutes to build to a heavy set of 3. During the first half of this time window, athletes can really focus on keeping the weights light and focus high. Completing 5-7 controlled reps for warmup sets will give athletes enough practice reps to feel ready to go for their heavier sets of 3. The goal here is to move exceptionally well

Ground Breaking (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

Cool Down

Wall Hip Stretch 2:00 total

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