CrossFitAllen – CrossFit
Warm-Up
Line Drills In Place
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Movement Prep
Spending 3-5 Minutes on DUs
Conditioning
Metcon (Time)
“Long Beach”
1 Round:
120|R+160 Double Unders
600|R+800 Meter Run
30|R+40 Bar Facing Burpees
2 Rounds:
60|R+80 Double Unders
300|R+400 Meter Run
15|R+20 Bar Facing Burpees
3 Rounds:
30|R+40 Double Unders
100|R+200 Meter Run
5|R+10 Bar Facing Burpees
*Going on the longer side in this all bodyweight workout
*The reps get smaller, but the rounds increase as this workout progresses
*We expect this piece to take around 25-30 minutes to complete
At Home METCON
Metcon (Time)
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
Extra
BODY ARMOR
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold
