CrossFit Showdown – CrossFit
Warm-up
Tabata flow. :20/on :10/off
No push up burpees
Jumping jacks
Knuckle draggers
Quad pulls
Knee pulls
Active spidermans
Plank shoulder taps
Push ups
Specific flow
:30 row
:30 Burpee
:30 lunge
:15 row
:15 Burpee
:15 lunge
Metcon
Saturday SWEAT (Time)
[Teams of 2]
1000m Row (Switch every 250m and complete 25 synchro burpees with every switch… for a total of 100 burpees)
1000m Group Run
100 Synchronized Medball Alternating Lunges
1000m Row (Switch every 250m)
