CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
100m run
20m soldier walks
100m run
20m butt kicks
100m run
20m knee tucks
-then-
2 rounds:
10 KBS
10 single leg KB DL
10 Plank shoulder touches
-then-
10 5# plate front/side/across raises
10 PVC pass throughs
10 PVC OHS
-then-
“Burgener” Warm-up
Weightlifting
Snatch (3×1 80%)
3×3 at 70%
3×2 at 75%
3×1 at 80%
Metcon
The Running Dead (Time)
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders
