7/9/19

 In Uncategorized

CrossFit Allegiance – CrossFit

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

View Public Whiteboard

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)

Recent Posts