CrossFit Allegiance – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile run 600 DU 180 Wallballs Run together and split reps in any order you want. Your coaches will tell you what the 1 mile run is. Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region …
CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose) 2) 3×8 Seated Dumbbell Press 3) 3×1-8 depending on ability L-sit strict pull-ups Exercises 1&2 can be done on 20″ box jump Metcon Metcon (Time) 3 Rounds …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 5 laps around the gym 2 rounds :15 right side plank :15 left side plank :15 plank 10 supermans -then- Soldier walks Quad pulls Cherry pickers Butt kicks down and back High knees down and back 5 Worms 10 Lunges 90/90 stretch child’s pose …
CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (No Measure) Not For Time: 3 Rounds 10 Hollow Rocks 10 sit-ups 10 supermans :30 sec plank -then- 3 Rounds 10 GHDS 10 GHD Hip extensions Metcon Metcon (AMRAP – Reps) Partner WOD EMOM x 20 min: 5 Burpees, AMRAP thrusters ADV RX 115/80 RX …
CrossFit Allegiance – CrossFit Happy Birthday Jenny Pridmore! Opportunity is missed by most people because it is dressed in overalls and looks like work. -Thomas Edison View Public Whiteboard Weightlifting Back Squat (3×10 65%) Metcon Metcon (Time) 4 Rounds 400 m Run 15 SDLHP (95/65) 12 Burpee Box Jumps (24/20) 9 C2B RX 75/55 Pull-ups …
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