LCF/COMPTRAIN MINDSET:
“Action is the fundamental to key to all success”
WARMUP:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO: Click Here
WOD:
#longbeach (30 min cap)
1 Round:
160 Double Unders (Sub 320 Single Unders or 160 Line Hop Overs)
800 Meter Run *(See below for Running Subs)
40 Burpees
2 Rounds:
80 Double Unders (160 Single Unders or 80 Line Hop Overs)
400 Meter Run *(See below for Running Subs)
20 Burpees
3 Rounds:
40 Double Unders (80 Single Unders or 40 Line Hop Overs)
200 Meter Run *(See below for Running Subs)
10 Burpees
*Running Subs:
200m Run
15 x 10 Meter Shuttle Runs
15 Box Jumps
15 Mountain Climbers
15 Weighted Step-ups
400m Run
30 x 10 Meter Shuttle Runs
30 Box Jumps
30 Mountain Climbers
30 Weighted Step-ups
800m Run
60 x 10 Meter Shuttle Runs
50 Box Jumps
50 Mountain Climbers
50 Weighted Step-ups
CASHOUT:
#body armor
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold
