CrossFit Altius – CrossFit
Foam roll-a-palooza: Spend 5 min
working from your calves to your
lats and Upper back. Try to hit
calves, IT band, quads, hamstrings,
glutes, lats, upper and lower back.
20 Burpees for time. Sprint this to elevate heart rate
Every 1 min for 20 mins, alternating between:
2 Rope Climbs
-Sub 200 meter row for run if needed
Goal: allow a minimum of :15 sec to rest after each movement which means you may need to scale distance to 100m.
*scale Rope Climbs to 4 seated pulls on rope/or 6 strict chin ups
Score is meters run
Lats and Calves
:90 sec/2 min/side