CFA062818

CrossFit Altius – CrossFit

Warm-up

200 Meter Run

50′ Quad Stretch

50′ Knee to Chest

50′ Solider Kicks

50′ Side Lunge

50′ Walking Samson

50′ Walkouts

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Metcon (Time)

“Team Tosh Sprints”

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run
In this sprint style workout, Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

Banded Plank Holds (3 x :45 )

Cool Down

5 mins foam rolling any area that hurts