The CrossFit Combine – CrossFit
“Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got, and to try and be better.” — Des Linden
Weightlifting
One Leg Deadlift (5×8)
Do not use more then 95/65. Only use weight if balance has been achieved in the back scale.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
100m Run
12 Push Press 95/65
100m Run
10 Bar Facing Burpees
Bulletproof Body
Metcon (No Measure)
20 Min
50 m Run or walk Forward
50m Run or walk backwards
10 One Arm DB Press Negative ( 2 Up 5 Down )
10 Sumo Inch Worms
30 Sec T-Plank Hold L & R
Home WOD
100 Up Downs ( hold each pushups position for 5 sec working on tension)