CrossFit Allegiance – CrossFit
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
