CrossFit Altius – CrossFit
Warm-up
## 30 Seconds
Active Samson
Slow Air Squats
Active Spidermans
Cossack Squats
Push-up to Down Dog
Banded Air Squats (Band Above Knee)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Macho Man Complex (Build to Heavy Complex)
3 Power Cleans
3 Front Squats
3 Push Jerks
Randy Savage (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Macho Man sets can be broken up and don’t have to be held the entire time.
Cool Down
Couch Stretch 1:00 per leg