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
Wrecking Crew (Time)
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Slam Ball Run (30/20)
200 Meter Run
40/30 Calorie Row
Partner 1 runs 100 meters with Slam Ball, then Partner 2. Partner 1 runs 200 meters, then Partner 2.
Sharing one rower, split calories as desired.
*If solo complete with 1:1 rest
*If unable to run complete 10 cals AB then 20 cals AB
The score is the total time it takes to complete the five rounds. If unable to complete the work within the 25 minutes, teams will add 1 second for every rep not completed. Each fully completed run will count as 1 rep. Total reps per round is 44/34. If athletes complete 4 full rounds + both Slam Ball runs, their score would be 25:02.
Chuck Core Work (No Measure)
3 rds:
20 slow abmat sit-ups
15 toe touch
20 slow bicycle
10 decline spiderman push-ups
Cool Down
Wall Hip Stretch 2:00