4/18/18

4/18/18

CrossFit Allegiance – CrossFit

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Gymnastics

HSPU/DU (12 Rounds for reps)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 50 DU

Even Minutes – Max Strict Handstand Push-ups

ADV RX as written

RX Kipping HSPU

Fitness DB Press 50/35

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

Weightlifting

Back Squat

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

Extra work if you want an after WOD

Metcon (7 Rounds for reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 15/12 Calorie Bike

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

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