CrossFit Allegiance – CrossFit

Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity.

The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass.

If you drop work, it will bounce back, if you drop any of the other four they will forever scuff, crack or even shatter.

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 5:

50 WB Buy-In

12 DL (185/135),

12 Barbell Burpees

… Rest 5:00…

AMRAP 5:

35 WB Buy-In

9 DL (225/155),

9 Barbell Burpees

… Rest 5:00…

AMRAP 5:

20 WB Buy-In

6 DL (275/185),

6 Barbell Burpees

WB stays the same 20/14 9′

Midline

Extra: Metcon (No Measure)

EOMOMx12

25 GHDSU

15 Weighted Hip Extensions

rest 1 mins between sets

Min 0-1 GHDSU

Min 1-2 Hip Extensions

Min 2-3 Rest

Min 3-4 GHDSU

Min 4-5 Hip Extensions

Rest 5-6

MIn 6-7 GHDSU

Min 7-8 Hip Extensions

Min 8-9 Rest

Min………..

Please do not do all of these GHDSU if you have not cosistantly done 80-100 several times before.

Scaled:

weighted sit-ups or regular sit-ups which are both very effective as well.

Supermans