8/3/17

8/3/17

CrossFit Allegiance – CrossFit

Happy Birthday Jen Warcola!

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Metcon

Metcon (Time)

AMRAP 15min:

200m Run

15 T2B

12 Front Rack Reverse Lunges (115/80)

9 Ring Dips

ADV RX as written

RX (95/65) 9 Hand Release Push-ups

Metcon

You choose your workout based on if you need a recovery day. Above non-recovery and below is recovery/accessory. Hopefully everyone does the cool down 🙂

Longevity!

Metcon (No Measure)

5 Rounds:

Min 1: 10 Pushups

Min 2: 10 DB Bent Over Rows, each (50/35)

Min 3: 10 Strict Presses (empty barbell)

Min 4: 10 Green Banded Pull Aparts

Min 5: 15 Sit-Ups

Metcon (No Measure)

Cool down

1 min Frog stretch

1 min each side 90/90 hip stretch

1 min each side ankle stretch

1 min child’s pose

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