• Open Gym

    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