CrossFit Showdown – CrossFit
Warm-up
200m run
Knuckle draggers
Quad pulls
Standing figure 4
Samson (right)
Samson (left)
Upward dog press ups
Hollow body rocks
Push ups
Glute bridge
Alternating v ups
Quick ups
Sit ups
Burpees
200m run
Front Rack Lunge
0:20 Body weight reverse lunges
0:20 Empty barbell front rack reverse lunge
Load light weight
0:20 barbell front rack reverse lunge
Load to workout weight
Primer
100m Run
8 AbMat Sit-ups
4 Lateral Barbell Burpees
4 Front Rack Reverse Lunges
Metcon
Hold Still (Time)
5 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges (115/85)
Rx+ (155/105)
Accessory
Bulletproof Shoulders (Checkmark)
2 Sets
30 Banded pull aparts
30 Supinated pull aparts
30 Banded face pulls
*Anchor band to rig for face pulls
