1/31/19

 In Uncategorized


CrossFit Allegiance – CrossFit

On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn”

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

3 Rounds Rotate stations Every 2 minutes

A) 20 GHD situps

B) 20 Cal Row

C) 20 KBS 24/16kg

D) 10 single leg Deadlifts on each leg 24/16kg

Mobility

Metcon (No Measure)

Min 1-3 Hamstrings

Min 3-6 Quads and hips

Min 6-9 Roll out

Min 9-12 Shoulders and Chest

Recent Posts