CrossFit Allegiance – CrossFit
Mobility
Metcon (No Measure)
Pigeon Stretch: 2-3 Minutes Each Side
Ankle Stretch: 1-2 Minuets
Barbell Thoracic Opener: 2-3 Minutes
2 Rounds
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 RDL’s
5 Front Squat
Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 T2B + 10 Single Arm DB Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Machine
For minute 4 In place of the handstand walk practice five Burpee’s
Switch every five reps on the DB clean and jerk.
