CrossFit Altius – CrossFit
Warm-up
200 Meter Run
50′ Quad Stretch
50′ Knee to Chest
25’/25′ Side Lunge
50′ 3 Air Squats + Broad Jump
Front Squat (6×2)
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.
Sets 1-2 – 60%
Sets 3-4 – 65%
Sets 5-6 – 70%
“Cement Mixer” (7 Rounds for time)
7 rounds
On the 3:00
400m Run
12 Toes to Bar
* If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike
Cool Down
Foam roll quads 2:00 per leg