8/8/19

8/8/19

CrossFit Allegiance – CrossFit

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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

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