CrossFit – Fri, May 31

CrossFit Showdown – CrossFit


200m run


Downward dog

Pigeon right

Downward dog

Pigeon left

100m run

Alternating lunge + reach

Air squats

Quick ups (no push up burpee)

Quick ups w/ max vertical jump


200m run

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-Up

KB Swing + Burpee Pull Up

:20 each

KB Deadlift

Burpee in place (slow)

¼ KB swing

Burpee in place (faster, soft elbow drop)

Russian KB swing

Full KB swing

Kip swings :20

Jumping pull ups :20

Full burpee pull ups :20


5 Cued reps hips to above knee

5 Cued reps above knee to mid shin

5 Cued reps mid shin to standing

3 Cued lightweight reps


3 Deadlifts

3 Burpee Pull-ups

3 Kettlebell Swings

100m Run


Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

After Party

After Party

Metcon (Checkmark)

3 Sets

12 Dumbbell Bench Press

20 Dumbbell Side Bends Per Side

12 Dumbbell Reverse Flys

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