• CFA083017

    CrossFit Altius – CrossFit

    Warm-up

    3 Min Bike or Row

    2 Rounds:

    20 Plyo skiers (1 or 2 #45 plate)

    10 goblet squats

    10 dynamic claves

    50ft Skip

    50ft lunge lunge, squat squat

    Kelly (Time)

    5 Rounds for time of:
    400m Run
    30 Box Jumps, 24” / 20”
    30 Wall-Ball Shots, 20# / 14#
    *scale reps of each movement if needed.

    *scale run to 400m

    row

    TIME CAP 45 mins

    Cool Down

    Samson Stretch

    :90 sec/side

    Smash/Roll Calves on KB handle

    :90 sec/side