CrossFit Altius – CrossFit
Warm-up
2 mins bike
3 rds:
10 air squats
10 dynamic calves
10 ring rows
Front Squat (Percentage work)
5@75%
1@80%
5@75%
1@85
5@75%
1@90%
Kelen Helly (Time)
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
*Time Cap 30 mins
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
* If unable to run, complete one of the following:
500/400 Meter Row
40/30 Calorie Schwinn
25/15 Calorie Assault Bike
Cool Down
Couch Stretch :90 per side