CFA111518

CrossFit Altius – CrossFit

Warm-up

## 30 Seconds

Right Arm Farmers Carry

Quad Stretch in Place

Knuckle Drags in Place

Left Arm Farmers Carry

Push-up to Down Dog in Place

Active Samson in Place

Russian Dumbbell Swing in Place

Slow Air Squats in Place

Active Spidermans in Place

## Dumbbell Warmup

*Each Side:*

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Handstand Walk (Work on walking for 10 mins)

Pilocarpine (Time)

5 Rounds:

25/18 Calorie Row

12 Dumbbell Snatches (70/50)

3 Rope Climbs
*Scale rope climbs to 9 chin ups each round

Cool Down

Banded Lat stretch 1:00 per side

Previous Post:

«

Next Post:

»