• CFA062817

    CrossFit Altius – CrossFit

    Warm-up

    2 Round

    10 hip extension

    10 box step up on each leg

    Jog 200 meters

    5 roll over v sit

    3 wall walk

    20 mountain climbers

    Metcon (Time)

    10 rounds for time of:

    4 Deadlifts, 315/225 lbs

    Rest 15 secs

    3 Burpee Broad Jumps

    Rest 15 second

    Shuttle Sprint, 196 ft

    Rest 15 secs
    *Burpee max distance broad jump

    *Shuttle sprint (196 ft) (18 ft down and back, 30 ft down and back, 50 ft down and back)

    Cool Down

    Banded hamstring stretch 2 minutes / side

    Calf roll 2 minutes / side