CrossFit Altius – CrossFit
Warm-up
## :45 Seconds
Easy Bike
Knuckle Drags
Moderate Bike
AbMat Sit-ups
Hard Bike
Air Squats
Clean and Jerk (Work to a heavy single)
Crash Course (AMRAP – Rounds and Reps)
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Plate Ground to Shoulder (45/25)
Cool Down
Foam roll lower back, glutes and hammies 5:00