07/03/2020

The CrossFit Combine – CrossFit

“Liberty is the breath of life to nations.” — George Bernard Shaw

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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

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