4/3/18

4/3/18

CrossFit Allegiance – CrossFit

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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 95/65

Fitness 75/55

Example:

min 0-1 Partner A does 5 burpees, then with the remainder of the minute as many thrusters as possible While Partner B hangs from the pull-up bar

min 1-2 Partner B does 5 burpees, then with the remainder of the minute as many thrusters as possible while B hangs from the pull-up bar

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