Long Beach

26.2 CrossFit – CrossFit

**“Action is the fundamental key to all success.” – Picasso**

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Long Beach (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees
160 Double unders =3min

80+90 sec

40 = 45 sec

Move on at those times.

30-35 min

Extra Credit

Metcon (No Measure)

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

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