9/20/17

9/20/17

CrossFit Allegiance – CrossFit

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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

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