CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m run
40m high knee skips
40m butt kicks
40m grapevine
-then-
20m soldier walks
20m walk on balls of feet
20m quad-pull/toe-touch
20m knee tucks
20 ankle rolls/foot
20 arm circles/arm
-then-
grab a bar or PVC and go through 2 rounds of Burgener warm-up
https://www.youtube.com/watch?v=ZE7-msQJyfo
Weightlifting
Clean and Jerk
65% 3+1
70% 3+1
75% 3+1
80% 3+1
85% 2 x 3 Cleans + 1 Jerk
Metcon
“Surfer on Acid” (Time)
“Surfer on Acid”
3 RFT:
400m Run
21 Burpees
