5/17/18

5/17/18

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (1 Rounds for reps)

6 Rounds

1 Minute 10 Pushups

1 Minute Rest

Scaled

5 Pushups in a minute.

12 minute Warm-up

Skill Work

Metcon (No Measure)

EMOMx20

Odd min: Skill 1

Even min: Skill 2

I listed some suggested skill work below or feel free to mix and match and do whatever you need to work on your goals. Talk to your coach about your goals if you need some suggestions.

Gymnastics

Metcon (20 Rounds for reps)

ODD Min: 2 Strict HSPU

Even Min: 3 Kipping

Metcon (20 Rounds for reps)

ODD Min: 3-5 Kipping HSPU

Even Min: 3-5 Strict Pull-ups

Metcon (20 Rounds for reps)

Working on Getting a Pull-up and DU

ODD Minute: 2-3 Negatives

Even Minute: 30 seconds DU

Metcon (20 Rounds for reps)

Working on Butterfly PU and DU OR Butterfly PU and HS-walks

ODD: 3-10 Butterfly PU

Even: 45 sec HS-walks (every 5 ft is a rep) OR 30 sec DU

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