CrossFit Allegiance – CrossFit

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Core work

Metcon (No Measure)

3 Rounds

Min 1: 15 sec L-sit on the rings

Min 2: 15 GHDS

Min 3: 15 Sit-ups

Scaling options

Sit-ups

Weighted sit-ups

Leg lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 3:

7 KBS (32/24kg)

7 Box Jumps (24/20″)

10m Shuttle Sprint

7 Burpees

10m Shuttle Sprint

ADV RX as written

RX 24/16kg

Each 10m shuttle sprint is one rep (sprint down do your 7 Burpees and sprint 10m back)

Partners complete full round then switch.
The 3 person team WODs allows for high intensity that we can put into each round. 🙂