CrossFit Showdown – CrossFit
Warm-up
General Flow
1:00 row
0:20 bootstraps
0:20 bend and bows
0:20 downward dog
0:40 row
0:20 samson (right)
0:20 samson (left)
200m run
Specific Warm-up
BBJ
0:20 calf raises
0:20 toe raises
0:20 box step ups
0:20 step downs (right)
0:20 step down (left)
0:20 bunny hops
0:20 vertical jumps
0:20 box jumps
0:20 burpee box jump
Back Squat
5 Good mornings (grip the ground with hour feet)
3 Cued back squats
“Squat and hold”
3 Back Squats from the rack
Strength
Back Squat
Max Repetitions of Back Squats @ 85%
* To Technical Failure
* Add 10# From Last Attempt (2/26/24)
Metcon
Rush Hour 3 (Time)
For Time
1,000 Meter Run
50/40 Calorie Row
30 Burpee Box Jumps (24″/20″)
Time Cap: 15 Minutes
After Party
Murph Prep (AMRAP – Reps)
Tabata Push-ups
8 rounds, 20s on, 10s off
