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CrossFit – Mon, Jul 8

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

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