CrossFit Altius – CrossFit
Warm-up
General Warm up:
200m jog
Sampson stretch 60 sec each leg
Inch worm to push up x 10
High knees & butt kicks M2M
Banded front rack stretch x 60 sec each arm
Specific Warm up: Coach Led
5 min EMOM: 5 wall ball reps
Points of performance – stance, distance from wall, elbow position, proper throw technique
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
**This workout is designed to be short and intense, goal is 7-9 min — Hard cap of 10 min. Choose your weight wisely.