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

Metcon (Distance)

Every 1 min for 20 mins, alternating between:

200m Run

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

Cool Down


Lats and Calves

:90 sec/2 min/side

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