CrossFit Allegiance – CrossFit

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Weightlifting

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)

Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)

Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

OR Kipping or 2 Wall walks or 5 DB incline press

Romanian Dead Lifts (Build to moderate set of 5 TnG)

Sumo Deadlift (Builed to moderate set of 3)

Deadlift (Build to heavy 1)

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 min: 30 Walking Lunges

1 min Rest

1 min: 15 Deadlifts (185/135)

1 min Rest

1 min: 15/10 Cal Bike

1 min Rest

RX DL 155/105