10/9/19

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CrossFit Allegiance – CrossFit

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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.

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