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