CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
20 Jumping jacks
5 Burpees
5 air squats (pause and hold bottom position for 3 seconds)
20 DU or singles
-then-
2 Rounds:
10 Lunges 5/leg
20 sec plank
-Then-
Soldier walks
Quad pull toe touch
Butt kicks
Metcon
Annie on the Run (Time)
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run
200 m run is one lap around the building
Mobility
Metcon (No Measure)
3 min at each station
Station 1:
Rollout
Station 2:
Back smash
Station 3:
Chest smash
Station 4:
Glutes/hamstrings
Station 5:
Child’s pose
Downward facing dog
