CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 Each or Written Time
1:00 Row
Downward + Upward Dog
Active Spiderman
Prone Snowangels
0:40 Row
Bootstraps
Scorpions
Inchworms
0:20 Row
Cossak Squats
Pike Push Ups
Burpees
Specific Warm-Up
0:20 of each
Medball deadlifts
Medball front squat
Medball shoulder press
Medball thruster
Medball dip + throw
Wallballs
Strict Press
3 Cued Press to Eye Level
2×3 Cued reps
Strength
Strict Press (Heavy set of 10)
12:00 for a heavy set of 10:00
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Accessory
Gun Show (Checkmark)
Gun Show
[PART A]
3×15 Chest Supported Double Dumbbell Row
Rest 1 Minutes Between Sets
[PART B]
3×16 Cheater Hammer Curls (8/side)
