CrossFit Altius – CrossFit
Warm-up
Bike / Row / Jog 2 minutes
Then:
– 5 hip swings each leg
– 10 Roll-over v-sit
– 10 Lying hamstring kicks
– 10 Lying leg cross-over
– 10 Lateral lunge
– 5 Inch-worm
– 10 PVC good mornings
Deadlift (3-3-3-3-3)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Metcon (3 Rounds for time)
Bike max effort
Each for time:
30 cals on Assault bike or 45 cals on Airdyne. Rest 3 mins between efforts.