CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
5:00 at each station:
**Prowler Push ( 90/45) down and back on the turf is 2 reps
**GHDSU
**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON’T hit the fan 🙂
**Farmers Carry 50m outside
**Bonus reps—-for every 200m run throughout the entire workout is worth 10 reps.
**one person working at a time rotate however needed.
Mobility
Metcon (No Measure)
Station 1: frog stretch
Station 2: 90/90
Station 3: rollout
