The CrossFit Combine – CrossFit
“Liberty is the breath of life to nations.” — George Bernard Shaw
Metcon
“ARMISTICE” (AMRAP – Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection followed by 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
Bulletproof Body
Metcon (No Measure)
9 Min
50m Forward Run
50m Backward Run
5 Strict Toes 2 Bar
5 Tempo Split Squat ( L&R ) ( 3 down 3 up )
2 Min Rest and Reflect
9 Min
5 Tempo T-Planks ( L&R ) ( 5 Sec for each rep up and down )
5 Squat Jumps ( Control down Spring up ) ( you do not have to jump )
100m Skip