CrossFit Showdown – CrossFit
Warm-up
General Flow
1:00 Bike (easy pace)
0:30 childs pose
0:30 scorpions
0:30 Downward dog
1:00 bike (moderate pace)
0:30 tall plank
0:15 toe taps
0:15 shoulder taps
0:15 push ups
1:00 bike (hard)
Specific Warm-up
10 scap retractions
5 Dead hang to lat active pulls
5 Jumping negative pull ups
Focus on a slow and controlled negative
Mod to ring rows if needed
Floor Press
0:15 DB press out hold (hold DBs in the top of the press)
0:15 Crush grip press
0:15 Single arm press (right)
0:15 Single arm press (left)
0:15 floor press
Metcon
HEART & SWOLE (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Dumbbell Floor Press (50/35)’s
15/12 Calorie Bike Erg
Time Cap: 30 Minutes
Accessory
Aerobic Capacity (Checkmark)
2-3 Mile Run
