• CFA080718

    CrossFit Altius – CrossFit

    Warm-up

    200 Meter Run

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Walking Samson

    10 walk outs

    3 Air Squats + Broad Jump or walk

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    Handstand Walk (10 mins to work on walks)

    See Coach for proper scale

    Jump City (Time)

    For Time:

    1 Round:

    800 Meter Run

    80 Double Unders

    21 Hang Power Cleans (135/95)

    2 Rounds:

    400 Meter Run

    40 Double Unders

    15 Hang Power Cleans (135/95)

    3 Rounds:

    200 Meter Run

    20 Double Unders

    9 Hang Power Cleans (135/95)

    *30 min time cap
    If unable to run:

    800 Meter Run = 1000/800 Meter Row

    400 Meter Run = 500/400 Meter Row

    200 Meter Run = 250/200 Meter Row

    *DU=SU 160/80/40

    Cool Down

    Foam roll calves 2:00 per side