The CrossFit Combine – CrossFit
“Regardless of what the problem is, the answer is to squat.” — Greg Glassman
Metcon
Metcon (AMRAP – Rounds and Reps)
P1- 400m Run
P2- 10 One Arm DB Front Squats 35/20 (5 each arm)
10 One Arm DB Push Press 35/20 (5 each arm, with a 1-sec hold at the top of each rep)
10 One Arm DB Thrusters 35/20 (5 each arm, with a 1-sec hold at the top of each rep)
After P1 gets back from the run they pick up were P2 left off.
Bulletproof Body
Metcon (No Measure)
30 Min AMRAP
30 Min For Quality
50 M Run Forwards 50 M Jog or walk backward
10 Tempo DB Press (2 Count Up 5 Count Down) ( 5 Each Arm )
10 One Arm DB Pause Front squats ( 3 sec at the bottom of each rep)
10 Groiners ( 5 Each Leg )
Home WOD
10 Rounds
Run to a light pole
10 Squats
10 Up downs
* wash hands after workout 🙂