• CFA031418

    CrossFit Altius – CrossFit

    Warm-up

    2 Rounds

    –Jog 200 meters

    –10 Boot Strapper

    –10 Shoulder Tap

    –20 Plyo Skier

    Reverse Lunge (5-5-5)

    Reverse Lunge (Front Rack)
    Use the heaviest weight you can for each set.

    –3 x 5/leg

    –Do all reps on one leg, then switch to the other leg

    Metcon (Time)

    For time:

    Run, 800 m

    30 Dumbbell Thrusters, 50/35 lbs

    30 Toes-to-bars

    Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft

    30 Box Jump Overs, 24/20 in

    Run, 800 m
    –Goal: Sub 20 mins

    Rx+=50 reps of everything

    Sub 800m Row for run

    Cool Down

    Foam Roll/Smash

    –Calves :90 sec/side

    –Quads :90 sec/side

    –Lats: :90 sec/side