CrossFit Showdown – CrossFit
Warm-up
General Flow
0:30 Samson (right)
0:30 Samson (left)
0:30 pigeon (right)
0:30 pigeon (left)
0:30 upward dog
0:30 downward dog
0:20 jumping jacks
0:20 high knees
0:20 butt kicks
0:20 mountain climbers
Specific Warm-Up
Bike + Row Warm-up
:20 EZ Bike
:20 EZ Row
:20 Break
:20 Moderate Bike
:20 Moderate Row
:20 Break
:20 Fast Bike
:20 Fast Row
*1k split time and 500m split time need to decrease with every round
PRIMER
0:50 Bike Erg
:10 transition
1:00 Row
*Bike and row close to your workout pace. Use this to set a calorie # for the workout
Metcon
Total Whine (Calories)
10 Rounds:
Minute 1: Bike Erg Calories
Minute 2: Row Calories
Minute 3: Rest
Score: Total Calories
Accessory
Core (Checkmark)
Killer Core
[PART A]
3-4 Sets:
Big Set Strict Toes to Bar
[PART B]
8 Rounds:
20 Second Hollow Hold
10 Seconds Rest
