• CFA031218

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    –:30 Bike or Row

    –10 Hip Extension

    –5 Windmill/Arm

    –10 air squat

    Back Squat (3-3-3)

    Climbing but cannot start counting until 70% or higher

    Metcon (Time)

    5 rounds for time of:

    15 Kettlebell Swings, 70/53 lbs

    15 Burpees
    Goal=Sub 10 mins

    Cool Down

    2 to 3 mins on bike or rower easy