CrossFit Allegiance – CrossFit

Warm-up

Warm-up (No Measure)

200m run

Soldier walks

Quadpull with toe touch

1 min bike

PVC pass thru’s

10 shoulder press

5# plate front/side/across

15 Jumping jacks

15 DU

5 -10 hollow rocks on the bar (super man V-up)

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU

ADV RX as written

RX kipping

Scaled skill work EMOMx10

Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

Metcon

Partner Handbag (Time)

Partner WOD

100/80 Calorie Row

200 DU

800m Run

200 DU

100/80 Calorie Row

Split reps run together

Scaled 2 to 1