CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab DB + jump rope
Row
Spiderman
Downward dog + foot pedal
Push ups from knees
Row
Scorpions
Tempo push ups
Single unders
Row
DB crush grip floor press
Single-Single – double
Row
Single arm DB floor press (right)
Single arm DB Floor press (left)
Double unders
Specific Warm-up
DB Snatch
0:20 of each
Alternating DB deadlift + shrug
Alternating DB high pull
Alternating DB push press
Alternating DB snatch
Bench Press
2×5 tempo empty bar bench press (32×1)
Strength
Bench Press (1×20)
10:00 for heavy set of 20 bench press
~50% of 1RM
Metcon
Spin Move (Time)
5 Rounds For Time:
50 Double Unders
25-20-15-10-5 Dumbbell Snatch (50/35)
15/12 Calorie Row
Time Cap: 18 Minutes
Accessory
Killer Core (Checkmark)
Killer Core
3 Sets For Quality:
10 Weighted Sit-ups
20 V-Ups
