The CrossFit Combine – CrossFit

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” — Arthur Ashe

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Metcon (AMRAP – Rounds and Reps)


3 L-Pull-ups

3 Strict HSPU

Metcon (AMRAP – Rounds and Reps)


4 Kipping Pull-ups

4 Kipping HSPU
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 One Arm DB Thrusters 35/20 ( 10 Each Arm)

20 One Arm DB Clean 35/20 ( 10 Each Arm)

Bulletproof Body

Metcon (No Measure)

10 Min

20 Sec Supinated Hang

30 Sec Hollow Body Hold

20 Sec Pronated Hang

30 Sec Superman Hold

15 Min

30 Sec Plank Hold

10 Bird Dogs

30 Sec T-Plank hold L & R

10 Boot Straps
* The hangs can and should be done with the feet supported to control how much stretch there is based on the persons strength.

Home WOD

20 Min

Front Scale

Back Scale


Plank Holds

* Set a timer for 20 min and cycle through each movement and work on them. If your brain is saying you are too tired. Then stand up! and get to work! Break the cycle!

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