6/29/17

6/29/17

CrossFit Allegiance – CrossFit

This Saturday from 10:30 – 11:30am a local small family owned farm raising poultry, pork and lamb on pasture will be here setting up a mini farmers market for us. This week they will only have chicken but they will be back on the 22 with pork as well. Their animals get to live out their lives on green grass in the North Carolina sunshine. They are also committed to using only non-GMO feed and humane processing.

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Metcon

Metcon (AMRAP – Rounds and Reps)

Team of three

25 Min AMRAP:

10 C2B

15 GHD

200 m run

One person working at a time. As soon as A leaves for their run B can start on C2B while C rests. Rotate through AMRAP

Cool Down

Metcon (No Measure)

Each Station is 3 min

1: Rollout

2: 3×8 Crab Sliders

3: 3×8 Psoas March/leg

4: 3×8 Prone Lift Offs

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