CrossFit Altius – CrossFit
Warm-up
50′ butt kick
50′ high knees
50′ side shuffle L
50′ side shuffle R
50′ bunny hop
50′ low skip
50′ high skip
20 mountain climbers
Front Squat (4×3)
3 sec pause at bottom, 5 sec pause at top
Use the heaviest weight you can for each set.
Run400m/Row500m (Time)
4 rounds for time of:
Run, 400 m
Row, 500 m
Goal: 15 minutes
Metcon (6 Rounds for weight)
3 x not for time
10 single leg deadlift / side
100′ single arm KB carry (heavy)
This is optional