CrossFit Altius – CrossFit
Warm-up
## 1 Minute
Easy Row
Easy Jog
Walking Spiderman Stretch
## 45 Seconds
Moderate Row
Moderate Jog
Walking Samson Stretch
## 30 Seconds
Faster Row
Faster Jog
Bear Crawl
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (No Measure)
Core Work
3 giant sets:
20 slow bicycle
:30 front plank on hands
20 slow abmat situps
:30 sec right side plank on hands
:30 sec left side plank on hands
Cool Down
Banded Hammie stretch 1:00 per side