5/17/17

5/17/17

CrossFit Allegiance – CrossFit

Happy 12th Birthday Julia!

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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

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