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CrossFit – Mon, Jun 17

CrossFit Showdown – CrossFit

Warm-up

General Flow

0:30 bike

0:20 upward dog press ups

0:20 pigeon (right)

0:20 pigeon (left)

0:30 bike

0:20 hollow hold

0:20 hollow rocks

0:20 supermans

0:30 bike

0:20 downward dog

0:20 lying leg raises

0:20 sit ups

Specific Warm-up

KB Swing Prep

:20 Alternating Single Leg Deadlifts

:20 Kettlebell Deadlifts

:20 KB Hip Hinge & Pop

:20 KB Russian Swings

:20 KB American Swings

Bench Press

5 Tempo empty bar bench press (3 second negative, 2 second hold) *Focus on 45 degree angle with elbows

Strength

Bench Press (5×1)

On the 0:00. 2:00, 4:00, 6:00, and 8:00… 1 Bench Press

Metcon

Fair Game (Calories)

On the 2:00 x 8 Sets:

9 Kettlebell Swings (70/53)

12 Hand Release Push-ups

15 AbMat Sit-ups

Max Calorie Bike Erg

Accessory

Gun Show (Checkmark)

Gun Show

3 Sets:

6 Strict Weighted Dips, Rest 1 Minute

Big Set Bodyweight Dips, Rest 2 Minutes

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