CrossFit Showdown – CrossFit
Monday Mindset
Peter Drucker
“Efficiency is doing things right; effectiveness is doing the right things.”
Focus on not just working hard, but on ensuring your efforts are directed toward meaningful goals.
Warm-up
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Toy Soldiers
0:30 Hip Circles
0:30 High Knees
0:30 Butt Kicks
0:30 Walking Lunges with a Twist
0:30 High Knees
0:30 Butt Kicks
100m Run
0:30 Air Squats
0:30 Sit-Up
0:30 Box Step-ups
0:30 Box Jumps
Primer
4 Sit Ups
3 Air squats
2 Box jumps
200m Run
Partner Metcon
Team Spindrift (AMRAP – Reps)
“Team Spindrift”
5 Rounds
40 Synchronized Sit ups
30 Synchronized Medball Squats
20 Burpee Box Jump Overs
400m Run Together
do the sit-ups and med ball squats together, split the burpee box jump overs, run together
