CrossFit Allegiance – CrossFit
On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn”
Metcon
Metcon (3 Rounds for reps)
3 Rounds Rotate stations Every 2 minutes
A) 20 GHD situps
B) 20 Cal Row
C) 20 KBS 24/16kg
D) 10 single leg Deadlifts on each leg 24/16kg
Mobility
Metcon (No Measure)
Min 1-3 Hamstrings
Min 3-6 Quads and hips
Min 6-9 Roll out
Min 9-12 Shoulders and Chest