CrossFit Altius – CrossFit
Warm-up
200 Meter Run
50′ Quad Stretch
50′ Knee to Chest
50′ Solider Kicks
50′ Side Lunge
50′ Walking Samson
50′ Walking Spidermans
50′ Walkouts
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle
50′ High Knees
50′ Butt Kickers
Mixed Bag (Time)
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Med Ball Run 20/14
100 Deadlifts (155/105)
400 Meter Med Ball Run 20/14
80 Hang Power Cleans (155/105)
400 Meter Med Ball Run 20/14
60 Front Squats (155/105)
400 Meter Med Ball Run 20/14
40 Push Jerks (155/105)
400 Meter Med Ball Run 20/14
20 Clusters (155/105)
Teams will run with a single Med Ball and pass off as they see fit. (Mixed Gender teams will use higher weight ball) One weight will be used for all barbell movements. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return.
Cool Down
Group Walk