CrossFit Altius – CrossFit
Warm-up
:30 Seconds
Easy Jog
Quad Stretch
Straight Leg Kicks
Medium Jog
Walking Samson
Slow Air Squats
Fast Jog
Toe Walk
Heel Walk
Front Squat (4 x 2)
On a running 20 minute clock:
Try to add 5 or 10 lbs to your one rep max and recalculate your percentages off the new number
70% x 2
80% x 2
85% x 2
90% x 2
Boat Race (3 Rounds for reps)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
If unable to run complete one of the following:
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike
Cool Down
Foam Roll legs 5 mins