CrossFit Altius – CrossFit
Warm-up
## :30 Seconds
Easy Bike
Easy Single Unders
Push-up to Down Dog
Moderate Bike
Quick Single Unders
Active Samson
Faster Bike
Higher Single Unders
Air Squats
Rope Climb (Work on climbs)
Strict Pull-ups (3 max sets)
Spin Cycle (AMRAP – Rounds and Reps)
AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike
60 Double Unders
Equal Calorie Row
30/21 Calorie Schwinn Bike
*120 singles or 60 S Shows
Cool Down
Foam Roll calves 1:00 per leg