6/15/17

6/15/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

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

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top