CrossFit Allegiance – CrossFit
Happy Birthday Derek H!
Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week.
Knit or Crocheted Scarves and Hats
Cool-Ties/Bandana Coolers (Make Cool Ties)
Paracord Survival Bracelets (NEW STYLE! Bracelets)
Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)-
Hand Sanitizer (1 to 3 ounce size)
Socks (preferably black, brown, green, tan; not white)
Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.)
Gum
Lip Balm (with extra seal)
Mouthwash – Travel size
Tissue (individual packets)
QTips (travel size packets)
Moist Towelettes (individual packets)
Sunscreen – Travel size, Non-Aerosol
#supportourtroops??????
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Air Squats
15 Sumo DL 155/125
2 Legless rope climbs
ADV RX as written
RX rope climb
Scaled 6 Pull-ups
Cool Down
Metcon (No Measure)
Station 1: pec smash
Station 2: scapula/teres major/deltoid/lat. smash
Station 3: pigeon stretch
Station 4: your choice
Each station is 4 minutes
