CrossFit Allegiance – CrossFit
Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow!
Let me know by tomorrow if you want these Wrist Wraps $20
Metcon (No Measure)
Child’s pose on a box: 1-2 minuets
Banded Shoulder Distraction: 1 minute each side
Pigeon Pose: 2 minutes each side
3 Minutes Bike or Row
:30 second Spidermans
:30 lateral box step ups
:30 ring rows
:30 inch worm
Metcon (AMRAP – Rounds and Reps)
Cash-In: 2,000m Row or 1 mile run
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
The 1 mile run will start with running out the back side door by the bikes for a 1/2 lap around the building directly to the road to the end and back in the usual side door entrance OR 8 laps.
The cash-in does not count as your rounds and reps.