CrossFit Showdown – CrossFit
Warm-up
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
KB
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Primer
5 Kettlebell Swings
5 Hand Release Push-ups
10/8 Calorie Bike Erg
Metcon
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
Accessory
Metcon (Checkmark)
3 Rounds
100’ Heavy Farmers carry
