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CrossFit – Thu, Jun 13

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

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