6/8/18

6/8/18

CrossFit Allegiance – CrossFit

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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.

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