CrossFit Altius – CrossFit
Warm-up
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Walking Samson
10 walk outs
3 Air Squats + Broad Jump or walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Handstand Walk (10 mins to work on walks)
See Coach for proper scale
Jump City (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
*30 min time cap
If unable to run:
800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row
*DU=SU 160/80/40
Cool Down
Foam roll calves 2:00 per side