• CFA110718

    CrossFit Altius – CrossFit

    Warm-up

    ## Line Drills

    200 Meter Run

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Knuckle Drags

    Walking Samson

    3 Air Squats + Broad Jump

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    Wrecking Crew (Time)

    Teams of 2

    5 Rounds (25 Minute Cap):

    100 Meter Slam Ball Run (30/20)

    200 Meter Run

    40/30 Calorie Row

    Partner 1 runs 100 meters with Slam Ball, then Partner 2. Partner 1 runs 200 meters, then Partner 2.

    Sharing one rower, split calories as desired.

    *If solo complete with 1:1 rest

    *If unable to run complete 10 cals AB then 20 cals AB
    The score is the total time it takes to complete the five rounds. If unable to complete the work within the 25 minutes, teams will add 1 second for every rep not completed. Each fully completed run will count as 1 rep. Total reps per round is 44/34. If athletes complete 4 full rounds + both Slam Ball runs, their score would be 25:02.

    Chuck Core Work (No Measure)

    3 rds:

    20 slow abmat sit-ups

    15 toe touch

    20 slow bicycle

    10 decline spiderman push-ups

    Cool Down

    Wall Hip Stretch 2:00