CrossFit Altius – CrossFit
Warm-up
## Line Drills
200 Meter Run
*1/2 way down each
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Walking Samson
High Knees
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Squat Clean (Work to a heavy single in 15 mins)
Clean House (5 Rounds for reps)
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining
2 Minutes Rest Between Rounds.
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
If unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault Bike
40/28 Calorie Schwinn Bike
Cool Down
Wall Hip Stretch 3:00