CrossFit Altius – CrossFit
Warm-up
2 Rounds
–Jog 200 meters
–10 Boot Strapper
–10 Shoulder Tap
–20 Plyo Skier
Reverse Lunge (5-5-5)
Reverse Lunge (Front Rack)
Use the heaviest weight you can for each set.
–3 x 5/leg
–Do all reps on one leg, then switch to the other leg
Metcon (Time)
For time:
Run, 800 m
30 Dumbbell Thrusters, 50/35 lbs
30 Toes-to-bars
Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
30 Box Jump Overs, 24/20 in
Run, 800 m
–Goal: Sub 20 mins
Rx+=50 reps of everything
Sub 800m Row for run
Cool Down
Foam Roll/Smash
–Calves :90 sec/side
–Quads :90 sec/side
–Lats: :90 sec/side