CrossFit Showdown – CrossFit
Warm-up
General flow
0:30 calf stretch (right)
0:30 calf stretch (left)
0:30 pigeon (right)
0:30 pigeon (left)
0:30 samson (right)
0:30 samson (left)
Line drills 25’ each
Quad pulls
Knee pull + calf raise
Inchworm + spiderman
Toe walk
Heel walk
Gater openers
Bunny hops
Broad jumps
High knees
Buttkickers
100m run
Specific Warm-Up
Burpees
3 Step back, step up burpees
3 jump back, step up burpees
3 step back, jump up burpees
3 jump back jump up burpees
3 burpees fast
Primer
On a 90 second clock…
200m Run
6 Burpees
Metcon
Bungee Jumping (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Burpees*
Score: Slowest Round
Rx+ *5 Burpee Bar Muscle-Ups
Scaled Alternative
200m Run
6 Burpees
Accessory
Gun Show (Checkmark)
Gun Show
2-3 Sets For Quality:
7 Barbell Curls (Bottom Half)
7 Barbell Curls (Top Half)
7 Barbell Curls (Full Range)
Rest 2-3 Minutes Between Sets
