The CrossFit Combine – CrossFit
“You can’t test courage cautiously.” — Annie Dillard
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
400m Run
3 Rounds of
5 Strict Pull-ups
10 Pushups ( holding at the top for 1 sec each rep)
15 Squats
Bulletproof Body
Metcon (No Measure)
30 Min For Quality
Side Shuffle wall and back or down and back length of the gym
Tempo Pull-ups Strict or Ring Rows (1 Count up 3 Count down)
5 Tempo Push-ups
10 T-Planks or Shoulder grabs (Slower is better)
10 Tempo squats (3 Count Down and 3 Count Up) OR 30 Sec Wall Sit
Accessory Work
10 Min
Front Scale
Back Scale
Home WOD
15 Min
10 Lunges
10 T-Planks
10 Situps