CrossFit Allegiance – CrossFit

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Metcon

Warm-up

3 Rounds

1 min on bike

5 air squats

10 hollow rocks

15 sit-ups

-then-

3 Rounds

5 RDL’s

5 Bentover rows

10 Jumping jacks

—dynamic stretchs—

Walking Dead (AMRAP – Rounds and Reps)

AMRAP 15:

60 DU

30 Walking Lunges

15 Deadlifts (225/185)

ADV RX as written

RX (185/135)

Scaled (155/105)