CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Upper Body:
1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=i1-bFRjloeI
2. Shoulder to Floor: 1 Minute
https://www.youtube.com/watch?v=D0li2U56nO4
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
Metcon
Metcon (AMRAP – Reps)
5 Rounds
40 Seconds at each station with 20 second rest between stations:
Minute 1: Any Machine Calories
Minute 2: KBS (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
