9/20/17
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 1 min bike 2 Rounds: 20 floor press with unloaded bar 1 min: chest smash w/lacrose ball or softball 1 min lat smash with roller 1 min ankle stretch :30/leg 20 pistols or pistol skill 10/leg 1 min quad-pull/toe touch 1 min 90/90 stretch …
