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CrossFit – Fri, Jul 5

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20 each

Grab Medballs

Pigeon (right)

Pigeon (left)

Childs pose

Downward + upward dogs

Bootstraps + reach overhead

Tall Plank hold

Tempo push ups

Alternating lunge + reach overhead

Hollow rocks

Air squats

Sit ups

MB deadlift

MB front squat

MB shoulder press

MB thruster

Wallballs

Specific Warm-up

Row

:30 slow row

:45 moderate row

:30 workout effort row

Back Squat

5 Goodmornings

Focus on gripping the ground with the foot throughout

3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

3 Cued back squats

“Squat and hold”

Focus on an upright torso in the squat

Strength

Back Squat (1×20)

10:00 for 20RM (heavier than last week)

Metcon

Balls and Strikes (Calories)

On the 3:00 x 5 Rounds:

10 Wallballs

15 Push-Ups

20 Abmat Sit-ups

Max Calorie Row



Medicine Ball: (20/14)



* Score Lowest Round of Calories

Accessory

Gun Show (Checkmark)

Gun Show

A) 8×8 Strict Dips (Rest 30 Seconds)

B) 100 Banded Biceps Curls



* Finish All 3 Sets of (A) Before Advancing To (B)

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