10/24/19

10/24/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (No Measure)

At low intensity…

** Part A

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds:

3 Slow Wall Squats

3 Walkouts

3 Russian Baby Makers

** Part B

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300m Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

** Part C

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

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