CrossFit Altius – CrossFit
Warm-up
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Walking Samson
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Team Cement Mixer (Time)
Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar
In this team twist, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious.
*If solo complete with “Ghost” and rest 1:1
*If unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault Bike
40/28 Calorie Schwinn Bike
Chuck Core Work (No Measure)
3 rds:
20 slow abmat sit-ups
15 toe touch
20 slow bicycle
10 spiderman push-ups
Cool Down
couch stretch 1:00 per leg