CrossFit Allegiance – CrossFit
Well the Open has ended and the Red Team takes the win for 2019. Say what you want about the Open but as a CrossFit Box owner it’s one of my favorite times during the year. For 5 weeks I see commitment, I see people trying new skills, I see humility and people working outside of their comfort zone, I see a gym full of hard work and confidence, I see an enormous amount of support and encouragement, I see happy families working out together, and I see inspiring PR’s. Thank you for signing up, thank you for working out with us and thank you for taking health and fitness as seriously as I do. I love our community #crossfitallegiance #humility #fitness #cfastrong
Red Team enjoy your 12 tickets to Jennifer Yount Eckard and Danny Eckard Second Annual Carolina Beer Mixer
Metcon
Metcon (AMRAP – Reps)
Assault bike Team of 3:
AMRAP
5 min on, 5 min off
4 min on, 4 min off
3 min on, 3 min off
Score is total calories
Metcon (Time)
ADV RX
4 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
Rx
4 Rounds:
5 DB Strict Press (50s/35s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
FITNESS
4 Rounds:
5 DB Strict Press (35s/25s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
