CrossFit Altius – CrossFit


## 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

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