12/10/19

12/10/19

CrossFit Allegiance – CrossFit

View Public Whiteboard

Gymnastics

Metcon (3 Rounds for reps)

ADV RX

Strict Gymnastics

0-5

5 min AMRAP

3 Deficit Strict HSPU

:15 Seconds Hanging L-Sit

5-10

5 min AMRAP

2 Rope Climbs

6 Kipping Deficit HPSU

10-15

5 min AMRAP

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:60 Seconds HS Walk

** (45/35# plates under your hands for deficit)

RX

5 min AMRAP’s

0-5

3 Strict HSPU

:15 Hallow hold on floor

5-10 min

4 Strict Pull-ups

6 Kipping HSPU

10-15 min

3 Tempo Strict Pull-ups

:60 Second HS-Hold

Scaled

3 Strict DB Press 50/35

:15 Hallow hold on floor

4 Strict Ring Rows

6 DB Push Press 50/30

3 Tempo Ring Row

:60 DB hold overhead

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 C2B

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 T2B

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Burpees

15 Pull-ups

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top