CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Quick ups
Inchworm
Spiderman
Box step ups
Step back + step up burpees
Push ups
Scorpions
Box step downs
Jump back +step up burpees
Broad jumps
Burpees
Box jumps
Burpee box jump overs
TTB
:15 Dead hang
:15 Kip swing
:15 Knee tuck
:15 Increasing height toes to space
:15 Full TTB or workout modification
DB Snatch
Alternating DB deadlift + shrug
Alternating DB high pull
Alternating DB push press
Alternating DB snatch
Primer
4 DB snatch (each)
4 TTB (each)
4 Burpee Box Jump Over (each)
Metcon
Grit-R-Done (AMRAP – Rounds and Reps)
“Git-R-Done”
[TEAMS OF 3]
AMRAP 30:
120 Dumbbell Snatches (50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24″/20″)
