10/19/17

10/19/17

CrossFit Allegiance – CrossFit

Metcon

Knotted Up (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

2 Rope Climbs

RX 8 kipping Pull-ups

Mobility

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Metcon (No Measure)

Min: 1-5

Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch

Min 5-10

90/90

Frog Stretch

Hamstring stretch with a band


Also Trunk or Treat starts at 5pm. Feel free to decorate your trunk with some healthy treats or toys for the kids.

PPLAdmin

PPLAdmin

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