CrossFit Allegiance – CrossFit

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Metcon

Metcon (No Measure)

5:00 Machine:

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

2 Rounds:

5 Pausing Overhead Squats (light load)

250m Light Row

5 Thrusters (light load)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:

Superman 3 sec holds

Hollow Rocks

Glute Bridges

5:00 Bike:

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace