CrossFit Allegiance – CrossFit

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Warm-up

Together

Warm-up (No Measure)

400m jog

2 rounds:

3 DB press, 3 DB FS, 3 DB thrusters

-then-

2 rounds:

5 skater squats

:30 pigeon pose/leg

5 straight leg raises/leg

5 bridges

5 hip flexion

Metcon

Metcon (No Measure)

Each station is 5 minutes. Repeat whichever stretch needed.

Station 1

Bike 1 minute

:30-45 sec quad pull/ leg

:30-45 sec touch your toes ?

Station 2

200m jog

:30-45 sec pigeon stretch

:30-45 sec frog stretch

Station 3

Row 20 calories

Shoulder stretches (if you don’t know at least 2 movements ask your coach)

Station 4

15 Burpees

Rollout