Goat Day

Goat Day

CrossFit Allegiance – CrossFit

Happy Birthday Andy!
Our last Friday night lights is approaching. Its been fun. Judges thank you for all of your time and help. Everyone appreciates you!
This weeks theme is Spring Break. We just might have some beer pong corn-hole
and jello-shots. I hope you can all make it.

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Warm-up

Metcon (No Measure)

2 Rounds

10 Jumping Jacks

10 Mountain Climbers/leg

10 Supermans

30 Sec plank

5 Inch worms

5 Plated Air Squats

5 Push-ups

-then-

2 Rounds

Butt kicks down and back

5 Quad Pull/ toe touch/leg

High knees down and back

Soldier walks down and back

5 Walking lunges/leg

Metcon

Metcon (10 Rounds for reps)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

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