CrossFit Allegiance – CrossFit
Happy Birthday Jen Warcola!
Metcon
Metcon (Time)
AMRAP 15min:
200m Run
15 T2B
12 Front Rack Reverse Lunges (115/80)
9 Ring Dips
ADV RX as written
RX (95/65) 9 Hand Release Push-ups
Metcon
You choose your workout based on if you need a recovery day. Above non-recovery and below is recovery/accessory. Hopefully everyone does the cool down 🙂
Longevity!
Metcon (No Measure)
5 Rounds:
Min 1: 10 Pushups
Min 2: 10 DB Bent Over Rows, each (50/35)
Min 3: 10 Strict Presses (empty barbell)
Min 4: 10 Green Banded Pull Aparts
Min 5: 15 Sit-Ups
Metcon (No Measure)
Cool down
1 min Frog stretch
1 min each side 90/90 hip stretch
1 min each side ankle stretch
1 min child’s pose
