12/12/17

12/12/17

CrossFit Allegiance – CrossFit

We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080

Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you are coming as a couple you can play as one person with one gift or participate individually with 2 gifts. Please send me a text or email to let me know if you are coming so we have a rough idea of how many people to expect.

Strength

Metcon (Time)

17 Strict Handstand Push-ups

Rest 1:00

15 Strict Handstand Push-ups

Rest :45

13 Strict Handstand Push-ups

Rest :30

11 Strict Handstand Push-ups

Rest :15

9 Strict Handstand Push-ups

ADV RX as written

RX Kipping HSPU

Scaled Shoulder Press 75/55

Score is Total time

Metcon (Time)

8 Rounds

20/15 Calorie Row

50M Farmers Carry (32/24kg)

Partners complete full rounds before switching. Four rounds each partner.

Extra Gymnastics Work

Metcon (No Measure)

Not For Time:

2:00 L-Sit Hold

2:00 L-Pull-Up Hold

2:00 GHD Hold

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