10/31/19

10/31/19

CrossFit Allegiance – CrossFit

FYI 6:30 PM class is canceled today.

View Public Whiteboard

Metcon

Metcon (No Measure)

3 Rounds (low intensity):

1:00 Light Row

10 DB Hang Clean and Jerks (light load)

10 Glute Bridges

1:00 Light Bike

3 Walkouts

6 Wall Squats

Into 3 Rounds:

2-4 Strict Pull-Ups

8 KBS (light)

12 Air Squats

24 DU

200m Jog

Finish with an empty barbell, moving through the sequence twice with rest between:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Presses

5 RDL

5 Front Squats

Mobility

Metcon (No Measure)

Upper Body:

1. Child’s Pose: 1 Min

2. Shoulder to Floor: 1 Min

3. Wrist Stretches: 1 Min

4. Cobra 1 Min

Lower Body:

1. Couch Stretch: 2 Min Each Side

2. Pigeon Pose: 2 Min Each Side

3. Butterfly: 90 Seconds

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top