CrossFit Allegiance – CrossFit
Happy Birthday Katie P!
Warm-up
Warm-up (No Measure)
200m Jog
10m Spider Man Lunges
10m Quad pull toe touch
10m soldier walks
20m but kicks
20m grapevine
—2 Rounds—
5 Thoracic Ext Rotations/Arm
https://www.youtube.com/watch?v=aCEKBGRhSBQ
5 Scap Push Ups
10 5# plate front raises
10 5# plate Tricep Ext 5/Side
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (2 Rounds for reps)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.
