CrossFit Altius – CrossFit
Warm-up
2 mins bike/row
2 rds
50ft high knees
50ft butt kickers
10 air squat
5 empty bar press
Shoulder Press (15 mins to work to a heavy single)
Metcon (Time)
On a running clock
4 Rds for time:
Run 200m
8 push-ups
16 medball clean 20/14
Rest 6 mins
4 Rds for time:
16 medball clean 20/14
8 push-ups
Run 200m
Cool Down
Pigeon Stretch 2 mins per side