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CrossFit – Thu, Jul 11

CrossFit Showdown – CrossFit


0:30 bike

0:30 Alternating spiderman

0:30 Scorpions

0:30 Bodyweight goodmornings

0:30 bike

0:30 Tall plank

0:30 Downward dog

0:30 up down planks

0:30 bike

0:20 hand release push ups from knees

0:20 Tempo push ups

0:20 Hand release push ups

Specific Warm-up


:20 Alternating Single Leg Deadlifts

:20 Kettlebell Deadlifts

:20 KB Hip Hinge & Pop

:20 KB Russian Swings

:20 KB American Swings


5 Kettlebell Swings

5 Hand Release Push-ups

10/8 Calorie Bike Erg


Let Loose (Calories)

5 Rounds x AMRAP 5

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

Max Calorie Bike Erg

Rest 2 Minutes Between Rounds


Metcon (Checkmark)

3 Rounds

100’ Heavy Farmers carry

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