CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
1 min bike
2 Rounds:
20 floor press with unloaded bar
1 min: chest smash w/lacrose ball or softball
1 min lat smash with roller
1 min ankle stretch :30/leg
20 pistols or pistol skill 10/leg
1 min quad-pull/toe touch
1 min 90/90 stretch
:30 sec plank
10 super mans
Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.
Metcon
Pump House (Time)
For Time:
ADV RX
15-12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
RX
12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
Scaled
15-12-9-6-3
Box dips
Hollow Rock on the bar or RR
200M Run
