The CrossFit Combine – CrossFit
“One of the marvelous things about community is that it enables us to welcome and help people in a way we couldn’t as individuals. When we pool our strength and share the work and responsibility, we can welcome many people, even those in deep distress, and perhaps help them find self-confidence and inner healing.” — Jean Vanier
Gymnastics
Metcon (No Measure)
4×3
Strict Muscle Ups/L-Pull-ups/Strict Pull-ups/ Negative Pull-ups
Metcon
Metcon (Time)
4 Rounds
400m Run
20 Wall Balls 20/14
13 Min Time Cap.
Bulletproof Body
Metcon (No Measure)
20 Min
20 Feet on feet off the plate (Mixing it up with different styles)
10 Tempo split squats (5 down 5 up)
5 Prone Snow Angels/Prone Press outs
5 Calf Raises negatives (1 up 5 down)
Home WOD
4 Rounds
20 High Knees
20 Mountain Climbers
20 Jumping Jacks
* the better the quality the better the workout. This one will burn!