Beast

26.2 CrossFit – CrossFit

**“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr**

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

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close