CrossFit Allegiance – CrossFit

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

View Public Whiteboard

Warm-up

Metcon (No Measure)

2 rounds

5 hallow rocks

5 bridges

10 flutter kicks

10 plank shoulder taps

-then-

2 rounds

10 KBS

5 single arm KB strict press/arm

-then-

2 rounds

butt kicks down and back

high knees down and back

karaoke down and back

Metcon

Metcon (Time)

Partner WOD

1 mile run

-Then-

50 strict pull-ups

80 hand release push-ups

100 cal row