7/10/19

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CrossFit Allegiance – CrossFit

No daycare or kids class all week. Regular schedule next week

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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

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