CrossFit Altius – CrossFit
Warm-up
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.
-Then
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
Roll/Smash
Lats and Calves
:90 sec/2 min/side