CrossFitAllen – CrossFit


Line Drills In Place


Movement Prep

Spending 3-5 Minutes on DUs


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


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



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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