CrossFit Allegiance – CrossFit
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
RX 95/65
