• CFA091218

    CrossFit Altius – CrossFit

    Warm-up

    200 Meter Run

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Knuckle Drags

    Side Lunge

    Walking Samson

    3 Air Squats + Broad Jump

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Deadlift (10 mins to build to a heavy but pretty 3)

    This is only 10 mins. We will focus on form more than load on bar.

    Dead Meat (Time)

    For Time:

    1 Mile Run

    100 Double Unders

    30 Deadlifts (185/135)

    800 Meter Run

    50 Double Unders

    20 Deadlifts (185/135)

    400 Meter Run

    25 Double Unders

    10 Deadlifts (185/135)
    *1 mile run=100m plus three laps

    *800m run=2 laps out front

    *400m run=1 lap out front

    *Single Unders will be doubled for the Double Unders.

    *S. Show will remain same number

    If unable to run, complete one of the following:

    **1 Mile Run**

    115/80 Calorie Assault Bike

    160/115 Calorie Schwinn Bike

    **800 Meter Run**

    60/42 Calorie Assault Bike

    40/30 Calorie Schwinn Bike

    **400 Meter Run**

    30/21 Calorie Assault Bike

    40/30 Calorie Schwinn Bike

    Cool Down

    Banded Hammie Stretch 2:00 per leg