CrossFit Showdown – CrossFit
Warm-up
Line Drills
200m Run
30′ Knuckle drags
30′ Quad pulls
30′ Hip openers
30′ Toy soldiers
30′ Cossack squats
30′ High knees
30′ Butt kicks
30′ A-skips
400m Run
Specific Workout Prep
20s Burpees in place (chest to floor)
5 Chest to bars (modify to ring rows or pull-ups)
6 pistols or alt lunges
20s HR Push-ups
6 reps Single DB thrusters
2 Burpee step-overs w/DB (in a line)
Metcon
Chapman (Time)
Buy-In
400m Sprint (together)
23 Synchronized Burpees (together)
Directly into…
Firefight 1
3 Rounds
12 Chest to Bar Pull-Ups
12 Handstand Push-Ups
12 Alternating Pistol Squats
1 partner working, 1 resting. Partner 1 completes 1 full round and then switches (6 rounds total should be completed.)
Directly into…
Buy-In #2
200m Sprint
23 Burpee Box Jump Overs (24”/20”) (you go, I go)
Directly into…
Firefight 2
4 Rounds:
23 Hand Release Push-Ups
23 Single Arm Thrusters (50/35)
23 Burpee Step Overs w/DB (50/35) (24”/20”)
*1 partner working, 1 resting. Split reps in half
Directly into…
23m DB or KB Bear Crawl Push (both partners)
