CrossFit Altius – CrossFit
Warm-up
Bench Press (5×4 climbing, record heaviest)
One arm lying tricep extension (3×10 ea. arm)
Lying flat on bench, hold dumbell in one hand and press away from the body extending at the elbow
Metcon (Calories)
10 rds: 30 sec on – 30 off
Max effort airdyne/assault bike
If your bike doesn’t count its fine, 100% effort each round, your pace will naturally drop off