The CrossFit Combine – CrossFit
“The price of doing the same old thing is far higher than the price of change.” —Bill Clinton
Weightlifting
Back Squat (Heavy 3 )
20 Min To build to a heavy set of 3 that has no glitches.
Accessory Work
Metcon (No Measure)
15 minutes
14 Tempo Lateral Box Step-ups (7 each leg, 2 up 5 down)
14 Bird Dogs
1 min Plank
30 sec Side Plank L&R
Bulletproof Body
Metcon (No Measure)
15 Min
10 Side Steps L & R (Halo)
5 Tempo Squats (Halo)
20 Cowboy Walks (Halo)
10 Weighted Hip Thrusts (Use KB)
10 One Leg Glute Bridge L & R
15 minutes
14 Tempo Lateral Box Step-ups (7 each leg, 2 up 5 down)
14 Bird Dogs
1 min Plank
30 sec Side Plank L & R
Home WOD
20 Min
20 Sec Front Scale ( L&R )
20 Sec Back Scale ( L&R )
1 Min Plank