CrossFit Allegiance – CrossFit
Happy 12th Birthday Julia!
Warm-up
Warm-up (No Measure)
Together as a class:
200m Jog +
1 Lap KB Waiter Carry/Arm (Light)
5 KB Goblet Squats
5 Single Leg KB DL/Leg
5 Bottoms Up KB Press/Arm
+
2 Rounds
10 Alt Plank Shoulder Taps
10 PVC pass throughs
Front Squat (87% 1×1)
77% 1×5
83% 1×1
77% 1×5
85% 1×1
77% 1×5
87% 1×1
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Mobility
2:00 standing straddle then pec smash with lacrosse ball
