CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
ADV RX
Strict Gymnastics
0-5
5 min AMRAP
3 Deficit Strict HSPU
:15 Seconds Hanging L-Sit
5-10
5 min AMRAP
2 Rope Climbs
6 Kipping Deficit HPSU
10-15
5 min AMRAP
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:60 Seconds HS Walk
** (45/35# plates under your hands for deficit)
RX
5 min AMRAP’s
0-5
3 Strict HSPU
:15 Hallow hold on floor
5-10 min
4 Strict Pull-ups
6 Kipping HSPU
10-15 min
3 Tempo Strict Pull-ups
:60 Second HS-Hold
Scaled
3 Strict DB Press 50/35
:15 Hallow hold on floor
4 Strict Ring Rows
6 DB Push Press 50/30
3 Tempo Ring Row
:60 DB hold overhead
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Burpees
15 Pull-ups
