5/31/17

5/31/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

100m run

20m soldier walks

100m run

20m butt kicks

100m run

20m knee tucks

-then-

2 rounds:

10 KBS

10 single leg KB DL

10 Plank shoulder touches

-then-

10 5# plate front/side/across raises

10 PVC pass throughs

10 PVC OHS

-then-

“Burgener” Warm-up

Weightlifting

Snatch (3×1 80%)

3×3 at 70%

3×2 at 75%

3×1 at 80%

Metcon

The Running Dead (Time)

3 RFT:

600m Run

16 Deadlifts (225/155)

60 Double-unders

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top