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
Partner Metcon
Bodyweight Burner (Time)
30 Rounds for Time
150m Row
10 Alternating Step Back Lunges
5 Burpees
Switch after every round, 1 working 1 resting
