• 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