4/25/18

4/25/18

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.

Metcon

Metcon (Time)

1500 Meter Row

35 Burpees over Rower (Lateral)

50/35 Calorie Bike

35 Burpees over Rower (Lateral)

1500 Meter Row

Extra work if you want an after WOD

Metcon (No Measure)

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

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