7/12/18

7/12/18

CrossFit Allegiance – CrossFit

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Warm-up (No Measure)

Partner Warmup

2 Rounds

Partner A (row progression)

5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips

5 Cal Row arms with leaning forward and bending at the hips. Still no legs

5 Cal Row full body

Partner B

5 PVC pass threws

5 PVC OHS

5 # plate arm raises

15 Mountain climbers

5 supermans

5 hallow rocks

-then-

Soldier walks

Quad pull / toe touch

Knee tucks

Butt kicks

cherry pickers

Warm-up (No Measure)

Partner Warmup

2 Rounds

Partner A (row progression)

5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips

5 Cal Row arms with leaning forward and bending at the hips. Still no legs

5 Cal Row full body

Partner B

5 PVC pass threws

5 PVC OHS

5 # plate arm raises

15 Mountain climbers

5 supermans

5 hallow rocks

-then-

Soldier walks

Quad pull / toe touch

Knee tucks

Butt kicks

cherry pickers

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

Rest 4 minutes

AMRAP 4:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

Rest 4 minutes

AMRAP 4:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

RX 95/65

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