8/18/16

8/18/16

CrossFit Allegiance – CrossFit

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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

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