CrossFit Allegiance – CrossFit
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
