CrossFit Showdown – CrossFit
Warm-up
General Flow 0:15-0:20 each
Row
Downward dog
Spiderman
Upward dog
Row
Tall plank
Mountain climbers
Quick ups
Row
Hollow rocks
Alternating single leg v ups
Quick ups over rower
Specific Warm-up
Toes to Bar
:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Test 4 burpees
Practice Round
1 Round on 1:00 Clock:
6 Toes to Bar
3 Burpees Over Rower
Max Calorie Row
Metcon
Upstream (Calories)
5 Rounds x AMRAP 4:
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row
Rest 4 Minutes Between Rounds
Accessory
Body Armor (Checkmark)
Body Armor
100 Banded Pull Aparts
100 Banded Bent Over Row
100 Banded Tricep Pull Downs
