CrossFit Showdown – CrossFit
Warm-up
General Flow
Arm swings
Arm wraps
Trunk twists
Quad pulls
Knuckle draggers
Standing figure 4
Bootstraps
Duck walk
Box step ups
Quick ups
Box step downs
Push ups
Row Flow
:20 efforts with varied focus
Legs and hips first, then pull.
Legs only
Legs + hips open
Legs + hips + pull
Full pull
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)
Heavy set of 20 back squats
Metcon
Pandora’s Box (Time)
For Time:
60 Burpee Box Jumps (24″/20″)
Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row
Time Cap: 18 Minutes
Accessory
Bulletproof Shoulders (Checkmark)
“Bulletproof Shoulders”
100 Banded Pull Aparts
100 Banded Face Pulls
100 Banded Strict Press
