The CrossFit Combine – CrossFit
Skill / Strength
Metcon (No Measure)
Tabata Scales
Tabata T-Planks
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Burpees
10 Squats
50 High Knees or Butt Kickers
Running WOD
Warm-up
3 Rounds
10m Run Forwards
10m Run Backwards
10m High Knees
10m Butt Kickers
Then
2 Min Spidermans
1 Min Down Dog
Then
1 Mile ( Running the same speed the whole mile is the goal)
2x400m @ 80%
2x 200m @80%
2x100m @ 80%
Cool Down
3 Rounds
5 Tempo squats
10 Leg Swings
5 Down Dog Negatives