CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week.
Warm-up
Metcon (No Measure)
1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman
-then-
2 rounds
5 GM/ 5 Back Squat / 5 strict press / 5 RDL
-then-
200m run or row
Metcon
Metcon (3 Rounds for reps)
3 rounds for Calories (reps)
1 min Row
1 min rest
Metcon (3 Rounds for reps)
3 rounds for reps
1 min T2B
1 min rest
Scaling options
Knee ups
Sit-ups
GHD’s
Metcon (Time)
ADV RX
3 Rounds:
200m Run, 8 Bar MU
200m Run, 12 DB Snatches (70/50)
RX
3 Rounds:
200m Run, 8 C2B
200m Run, 12 DB Snatches (50/35)
Scaling options
3 Rounds:
200m Run, 8 Pull-ups or Ring rows
200m Run, 12 DB Snatches (35/20)
