CFA082018
CrossFit Altius – CrossFit
Warm-up
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Walking Samson
High Knees
Butt Kickers
Back Squat (Percentage work)
All Sets completed “On the 2:00”
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 75%
4 Reps @ 80%
2 Reps @ 85%
Country Mile (Time)
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
*30 min Time Cap
The run should be scaled to complete in an appropriate time. Scale back to 800m in order to stay moving.
If unable to run, complete one of the following
2000/1600 Meter Row
115/80 Calorie Assault Bike
160/115 Calorie Schwinn Bike
Cool Down
Couch Stretch 1:00 per leg