CrossFit Allegiance – CrossFit
Metcon
For those of you that missed a day this week or if you do not need a day off this workout is for you.
Metcon (Time)
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)
Accessory Work
For those of you that need a break and can use some accessory work. ENJOY!
Metcon (No Measure)
1) 3×10 Weighted Hip Extension with 3 second pause at the top
2) 3 x unbroken reps of strict weighted muscle ups (you choose the weight) If you don’t have MU then do weighted PU.
3) 3×6 Bulgarian split squats (you choose the weight)
4) 5×20 weighted situps
5) 3×10 ring dips
