5/22/17

5/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Katie P!

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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.

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