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CrossFit Showdown – CrossFit Warm-up General Flow Get out barbells & PVC :10-:15 Each Arm circles forward Arm circles backward Up & overs / arm

CrossFit Showdown – CrossFit Warm-up General flow :30 each Mountain climbers Row Samson stretch right Samson stretch left Box step overs Bike Row :30 efforts

CrossFit Showdown – CrossFit Warm-up Tabata Flow :20 on / :10 off Get out DBs & Bands Banded pass throughs Child’s pose with lat reach

CrossFit Showdown – CrossFit Warm-up General flow Get out barbells & Jump ropes :20 Mountain climbers :20 Scorpions :20 Downward to upward dog :20 Alternating

CrossFit Showdown – CrossFit Warm-up General Flow :30 Bootstrap squat and reach Barbell warm up 2 Sets :15 each Good morning Back rack elbow rotations