The CrossFit Combine – CrossFit
Skill / Strength
Metcon (No Measure)
10 Min Skill Work
Handstands
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
100m Run
20 One Leg RDL
If running is not an option, you will do 30 High Knees and 30 Butt Kickers.
Metcon (No Measure)
10 Min Butt Builder
20 Bird Dogs
20 Box Hamstring Curls
20 Side Steps
Running WOD
3 Rounds
10m Run Forwards
10m Run Backwards
10m High Knees
10m Butt Kickers
Then
2 Min Spidermans
1 Min Down Dog
Then
2x 100m Run @ 70%
2x 200m Run @ 70%
2x 400m Run @ 70%
1 Mile Run @ 70 %
* Rest no more the 2 Min Between Efforts
Cool Down
Walk 800m
Stretch for 10 Min