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CrossFit – Thu, Jun 20

CrossFit Showdown – CrossFit

Warm-up

General Flow

0:20 jumping jacks

0:20 downward dog + foot pedal

0:20 childs pose

0:20 alternating worlds greatest

0:20 bike

0:20 line hops

0:20 plank shoulder taps

0:20 air squats

0:20 bike

0:20 penguin jumps

0:20 eccentric push ups

0:20 vertical jumps

0:20 bike

Specific Warm-up

Double-Unders

:20 High Singles

:20 Fast Singles:

:20 Alternating Feet:

Break

:20 Single-Single-High Single

:20 Single-Single-Double

:30 Practice



DB Push Press

0:20 crush grip shoulder press

5 dip + hold (no weight)

3 dip + stand w/ DB (each arm)

3 DB push press (each arm)

Metcon

Ground Rule Double (Time)

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)



Rest 1 Minute Between Sets



Dumbbell: (70/50)



Time Cap: 30 Minutes
24/18 Calorie Assault Bike

20/16 Calorie Echo Bike

Accessory

Gun Show (Checkmark)

Gun Show

3 Sets

A) 10 Incline Dumbbell Bench Press

B) 30 Banded Tricep Pressdowns



Rest 2 Minutes Between Sets

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