CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week
Warm-up
Metcon (No Measure)
3 min bike or 400m row or 400m run
2 rounds
20 jumping jacks / 5 burpees / 5 jumping knee tucks / 15 DU
-then-
Soldier walks/ quad pulls/ toe touch/ pigeon and hip stretch
Metcon
Metcon (Time)
4 Person team
Cash in 200/140 cal Bike
… Directly into:
400-320-240-160-80 – DU
200-160-120-80-40 – Sit-Ups
… Directly into:
200/140 Cal Row
