CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.
Metcon
Metcon (Time)
In Teams of 3,
Cash-In 81/60 Cal Bike
4 Rounds Each
8 Burpees
200m Slamball Run (45/30)
Partners complete full round before switching.
Relay style: partner A is first then partner B starts as soon as A leaves to run then C goes when B leaves to run.
