CrossFit Allegiance – CrossFit

We will be moving this Saturday around 9:30am. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.

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Warm-up

Warm-up (No Measure)

Row 50m arms only

10 air squats

Row 100m

10 push-ups

Row 200m

10 stretching Lunges

-then-

10 pvc pass throughs

10 arm circles forward

10 arm cirles back

10 5# plate front/side/across body

Metcon

Metcon (No Measure)

5 min stations

Station 1: bike 1:00

Stretch hamstrings

Station 2: row 1:00

Stretch quads/groin

Station 3: 30 Wallballs

Pec smash

Station 4: 30 situps

Back smash

Station 5: 30 sit-ups

You choose